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  6. Hash browns vs. Sauerkraut

Hash browns vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between hash browns and sauerkraut

  • Hash browns are higher in vitamin E, phosphorus, vitamin B3, vitamin B1, vitamin B5, and potassium, yet sauerkraut is higher in iron and vitamin C.
  • Hash browns cover your daily vitamin E needs 17% more than sauerkraut.
  • Hash browns contain 75 times more saturated fat than sauerkraut. While hash browns contain 2.54g of saturated fat, sauerkraut contains only 0.034g.
  • The glycemic index of sauerkraut is lower.

Food varieties used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Sauerkraut, canned, solids, and liquids.

Infographic

Hash browns vs Sauerkraut infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +108.8%
Contains more ZincZinc +89.5%
Contains more PhosphorusPhosphorus +390%
Contains less SodiumSodium -14.4%
Contains more CalciumCalcium +57.9%
Contains more IronIron +145%
Contains more SeleniumSelenium +50%
~equal in Copper ~0.096mg
~equal in Manganese ~0.151mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +1771.4%
Contains more Vitamin B1Vitamin B1 +552.4%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +1185.3%
Contains more Vitamin B5Vitamin B5 +308.6%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more CholineCholine +71.2%
Contains more Vitamin CVitamin C +172.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +31.3%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Sauerkraut DV% diff.
Polyunsaturated fat 5.665g 0.067g 37%
Fats 17.04g 0.14g 26%
Monounsaturated fat 7.827g 0.013g 20%
Vitamin E 2.62mg 0.14mg 17%
Calories 272kcal 19kcal 13%
Starch 25.74g 11%
Saturated fat 2.54g 0.034g 11%
Phosphorus 98mg 20mg 11%
Vitamin B3 1.838mg 0.143mg 11%
Iron 0.6mg 1.47mg 11%
Vitamin C 5.4mg 14.7mg 10%
Vitamin B1 0.137mg 0.021mg 10%
Carbs 28.88g 4.28g 8%
Vitamin B5 0.38mg 0.093mg 6%
Potassium 355mg 170mg 5%
Vitamin B6 0.186mg 0.13mg 4%
Sodium 566mg 661mg 4%
Vitamin K 9.9µg 13µg 3%
Folate 12µg 24µg 3%
Protein 2.58g 0.91g 3%
Magnesium 21mg 13mg 2%
Zinc 0.36mg 0.19mg 2%
Calcium 19mg 30mg 1%
Vitamin B2 0.038mg 0.022mg 1%
Fiber 2.7g 2.9g 1%
Choline 17.8mg 10.4mg 1%
Net carbs 26.18g 1.38g N/A
Sugar 0.56g 1.78g N/A
Copper 0.1mg 0.096mg 0%
Vitamin A 0µg 1µg 0%
Manganese 0.158mg 0.151mg 0%
Selenium 0.4µg 0.6µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.24g 0.04g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +183.5%
Contains more FatsFats +12071.4%
Contains more CarbsCarbs +574.8%
Contains more WaterWater +87.8%
~equal in Other ~2.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +60107.7%
Contains more Poly. FatPolyunsaturated fat +8355.2%
Contains less Sat. FatSaturated fat -98.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +121.4%
Contains more FructoseFructose +500%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.