Hash browns vs. Rib eye steak — In-Depth Nutrition Comparison

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Summary of differences between hash browns and rib eye steak

Hash browns have less vitamin B12, selenium, zinc, vitamin B6, iron, vitamin B3, and vitamin B2 than rib eye steak.
Rib eye steak covers your daily need for vitamin B12, 88% more than hash browns.
Hash browns have 10 times more sodium than rib eye steak. While hash browns have 566mg of sodium, rib eye steak has only 54mg.
The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Fast foods, potatoes, hash browns, round pieces or patty and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Hash browns

Rib eye steak

Contains more CalciumCalcium	+72.7%
Contains more PotassiumPotassium	+36.5%
Contains more CopperCopper	+25%
Contains more ManganeseManganese	+97.5%

Contains more IronIron	+273.3%
Contains more ZincZinc	+1541.7%
Contains more PhosphorusPhosphorus	+55.1%
Contains less SodiumSodium	-90.5%
Contains more SeleniumSelenium	+7325%

~equal in Magnesium ~22mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Hash browns

Rib eye steak

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+2520%
Contains more Vitamin B1Vitamin B1	+93%
Contains more Vitamin KVitamin K	+518.8%
Contains more FolateFolate	+100%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+655.3%
Contains more Vitamin B3Vitamin B3	+167%
Contains more Vitamin B5Vitamin B5	+41.1%
Contains more Vitamin B6Vitamin B6	+156.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+174.2%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.1µg	88%
Selenium	0.4µg	29.7µg	53%
Zinc	0.36mg	5.91mg	50%
Protein	2.58g	23.69g	42%
Saturated fat	2.54g	9.684g	32%
Polyunsaturated fat	5.665g	1.027g	31%
Cholesterol	0mg	80mg	27%
Sodium	566mg	54mg	22%
Vitamin B6	0.186mg	0.477mg	22%
Iron	0.6mg	2.24mg	21%
Vitamin B3	1.838mg	4.908mg	19%
Vitamin B2	0.038mg	0.287mg	19%
Vitamin E	2.62mg	0.1mg	17%
Fiber	2.7g	0g	11%
Starch	25.74g		11%
Carbs	28.88g	0g	10%
Phosphorus	98mg	152mg	8%
Monounsaturated fat	7.827g	10.519g	7%
Vitamin K	9.9µg	1.6µg	7%
Fats	17.04g	21.81g	7%
Choline	17.8mg	48.8mg	6%
Vitamin C	5.4mg	0mg	6%
Vitamin B1	0.137mg	0.071mg	6%
Vitamin B5	0.38mg	0.536mg	3%
Manganese	0.158mg	0.08mg	3%
Potassium	355mg	260mg	3%
Folate	12µg	6µg	2%
Copper	0.1mg	0.08mg	2%
Calories	272kcal	291kcal	1%
Vitamin D	0µg	0.2µg	1%
Vitamin A	0µg	8µg	1%
Calcium	19mg	11mg	1%
Vitamin D	0IU	7IU	1%
Net carbs	26.18g	0g	N/A
Magnesium	21mg	22mg	0%
Sugar	0.56g	0g	N/A
Trans fat	0.056g	1.478g	N/A
Tryptophan		0.265mg	0%
Threonine		1.116mg	0%
Isoleucine		1.103mg	0%
Leucine		2.041mg	0%
Lysine		2.269mg	0%
Methionine		0.641mg	0%
Phenylalanine		0.95mg	0%
Valine		1.184mg	0%
Histidine		0.888mg	0%
Fructose	0.24g		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA	0.441g	0.038g	N/A
Omega-3 - DPA	0g	0.014g	N/A
Omega-6 - Gamma-linoleic acid	0.03g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0g	0.024g	N/A
Omega-6 - Eicosadienoic acid	0.008g	0.005g	N/A
Omega-6 - Linoleic acid	5.131g	0.7g	N/A