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Hash browns vs. Seaweed — In-Depth Nutrition Comparison

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Differences between hash browns and seaweed

  • Hash browns have more vitamin B6 and vitamin E, while seaweed has more vitamin K, folate, iron, magnesium, calcium, and vitamin B2.
  • Seaweed's daily need coverage for vitamin K is 47% higher.
  • Seaweed contains 93 times less vitamin B6 than hash browns. Hash browns contain 0.186mg of vitamin B6, while seaweed contains 0.002mg.
  • The amount of saturated fat in seaweed is lower.

The food types used in this comparison are Fast foods, potatoes, hash browns, round pieces or patty and Seaweed, kelp, raw.

Infographic

Hash browns vs Seaweed infographic
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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.
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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +298.9%
Contains more PhosphorusPhosphorus +133.3%
Contains more MagnesiumMagnesium +476.2%
Contains more CalciumCalcium +784.2%
Contains more IronIron +375%
Contains more CopperCopper +30%
Contains more ZincZinc +241.7%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +26.6%
Contains more SeleniumSelenium +75%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin EVitamin E +201.1%
Contains more Vitamin B1Vitamin B1 +174%
Contains more Vitamin B3Vitamin B3 +291.1%
Contains more Vitamin B6Vitamin B6 +9200%
Contains more CholineCholine +39.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +294.7%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin KVitamin K +566.7%
Contains more FolateFolate +1400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +53.6%
Contains more FatsFats +2942.9%
Contains more CarbsCarbs +201.8%
Contains more WaterWater +65.6%
Contains more OtherOther +196.4%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +7886.7%
Contains more Poly. FatPolyunsaturated fat +11953.2%
Contains less Sat. FatSaturated fat -90.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hash browns Seaweed
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hash browns Seaweed DV% diff.
Vitamin K 9.9µg 66µg 47%
Folate 12µg 180µg 42%
Polyunsaturated fat 5.665g 0.047g 37%
Iron 0.6mg 2.85mg 28%
Fats 17.04g 0.56g 25%
Magnesium 21mg 121mg 24%
Monounsaturated fat 7.827g 0.098g 19%
Calcium 19mg 168mg 15%
Sodium 566mg 233mg 14%
Vitamin B6 0.186mg 0.002mg 14%
Vitamin E 2.62mg 0.87mg 12%
Starch 25.74g 11%
Calories 272kcal 43kcal 11%
Saturated fat 2.54g 0.247g 10%
Vitamin B2 0.038mg 0.15mg 9%
Vitamin B3 1.838mg 0.47mg 9%
Zinc 0.36mg 1.23mg 8%
Phosphorus 98mg 42mg 8%
Potassium 355mg 89mg 8%
Vitamin B1 0.137mg 0.05mg 7%
Carbs 28.88g 9.57g 6%
Fiber 2.7g 1.3g 6%
Vitamin B5 0.38mg 0.642mg 5%
Copper 0.1mg 0.13mg 3%
Vitamin C 5.4mg 3mg 3%
Protein 2.58g 1.68g 2%
Manganese 0.158mg 0.2mg 2%
Selenium 0.4µg 0.7µg 1%
Vitamin A 0µg 6µg 1%
Choline 17.8mg 12.8mg 1%
Net carbs 26.18g 8.27g N/A
Sugar 0.56g 0.6g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0g 0.004g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Hash browns
33%
Seaweed
Minerals Daily Need Coverage Score
26%
Hash browns
41%
Seaweed

Comparison summary

Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 333mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 2.293g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.