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  6. Hash browns vs. Chia seeds

Hash browns vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between hash browns and chia seeds

  • Hash browns have less fiber, manganese, phosphorus, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 127% more.
  • Hash browns have a higher glycemic index than chia seeds.

The food varieties used in the comparison are Fast foods, potatoes, hash browns, round pieces or patty and Seeds, chia seeds, dried.

Infographic

Hash browns vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1495.2%
Contains more CalciumCalcium +3221.1%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +1186.7%
Contains more CopperCopper +824%
Contains more ZincZinc +1172.2%
Contains more PhosphorusPhosphorus +777.6%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1623.4%
Contains more SeleniumSelenium +13700%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +237.5%
Contains more Vitamin EVitamin E +424%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +352.6%
Contains more Vitamin B2Vitamin B2 +347.4%
Contains more Vitamin B3Vitamin B3 +380.4%
Contains more FolateFolate +308.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +749.5%
Contains more ProteinProtein +541.1%
Contains more FatsFats +80.4%
Contains more CarbsCarbs +45.8%
Contains more OtherOther +115.2%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -23.7%
Contains more Mono. FatMonounsaturated fat +239%
Contains more Poly. FatPolyunsaturated fat +317.7%

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 Chia seeds
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Hash browns Chia seeds DV% diff.
Fiber 2.7g 34.4g 127%
Polyunsaturated fat 5.665g 23.665g 120%
Manganese 0.158mg 2.723mg 112%
Phosphorus 98mg 860mg 109%
Selenium 0.4µg 55.2µg 100%
Copper 0.1mg 0.924mg 92%
Iron 0.6mg 7.72mg 89%
Magnesium 21mg 335mg 75%
Calcium 19mg 631mg 61%
Vitamin B3 1.838mg 8.83mg 44%
Vitamin B1 0.137mg 0.62mg 40%
Zinc 0.36mg 4.58mg 38%
Protein 2.58g 16.54g 28%
Sodium 566mg 16mg 24%
Fats 17.04g 30.74g 21%
Vitamin B6 0.186mg 14%
Vitamin E 2.62mg 0.5mg 14%
Monounsaturated fat 7.827g 2.309g 14%
Starch 25.74g 11%
Calories 272kcal 486kcal 11%
Vitamin B2 0.038mg 0.17mg 10%
Folate 12µg 49µg 9%
Vitamin K 9.9µg 8%
Vitamin B5 0.38mg 8%
Carbs 28.88g 42.12g 4%
Saturated fat 2.54g 3.33g 4%
Vitamin C 5.4mg 1.6mg 4%
Choline 17.8mg 3%
Potassium 355mg 407mg 2%
Net carbs 26.18g 7.72g N/A
Sugar 0.56g N/A
Trans fat 0.056g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g 17.83g 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 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Chia seeds
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
32%
Chia seeds
Minerals Daily Need Coverage Score
26%
Hash browns
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Hash browns
Hash browns is lower in Saturated fat (difference - 0.79g)
Which food is richer in vitamins?
Hash browns
Hash browns is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 550mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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 ($)

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.