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  6. Hash browns vs. Flax seeds

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

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What are the main differences between hash browns and flax seeds?

  • Hash browns have less vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and calcium than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 126% higher.

We used Fast foods, potatoes, hash browns, round pieces or patty and Seeds, flaxseed types in this comparison.

Infographic

Hash browns vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +1242.1%
Contains more PotassiumPotassium +129%
Contains more IronIron +855%
Contains more CopperCopper +1120%
Contains more ZincZinc +1105.6%
Contains more PhosphorusPhosphorus +555.1%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +1470.9%
Contains more SeleniumSelenium +6250%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin EVitamin E +745.2%
Contains more Vitamin KVitamin K +130.2%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B2Vitamin B2 +323.7%
Contains more Vitamin B3Vitamin B3 +67.6%
Contains more Vitamin B5Vitamin B5 +159.2%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more FolateFolate +625%
Contains more CholineCholine +342.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Flax seeds DV% diff.
Polyunsaturated fat 5.665g 28.73g 154%
Vitamin B1 0.137mg 1.644mg 126%
Copper 0.1mg 1.22mg 124%
Manganese 0.158mg 2.482mg 101%
Fiber 2.7g 27.3g 98%
Magnesium 21mg 392mg 88%
Phosphorus 98mg 642mg 78%
Iron 0.6mg 5.73mg 64%
Selenium 0.4µg 25.4µg 45%
Fats 17.04g 42.16g 39%
Zinc 0.36mg 4.34mg 36%
Protein 2.58g 18.29g 31%
Calcium 19mg 255mg 24%
Sodium 566mg 30mg 23%
Vitamin B6 0.186mg 0.473mg 22%
Folate 12µg 87µg 19%
Vitamin E 2.62mg 0.31mg 15%
Potassium 355mg 813mg 13%
Calories 272kcal 534kcal 13%
Vitamin B5 0.38mg 0.985mg 12%
Choline 17.8mg 78.7mg 11%
Starch 25.74g 11%
Vitamin B2 0.038mg 0.161mg 9%
Vitamin B3 1.838mg 3.08mg 8%
Vitamin K 9.9µg 4.3µg 5%
Saturated fat 2.54g 3.663g 5%
Vitamin C 5.4mg 0.6mg 5%
Monounsaturated fat 7.827g 7.527g 1%
Carbs 28.88g 28.88g 0%
Net carbs 26.18g 1.58g N/A
Sugar 0.56g 1.55g N/A
Trans fat 0.056g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Fructose 0.24g 0g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +607.9%
Contains more ProteinProtein +608.9%
Contains more FatsFats +147.4%
Contains more OtherOther +66.4%
~equal in Carbs ~28.88g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -30.7%
Contains more Poly. FatPolyunsaturated fat +407.1%
~equal in Monounsaturated fat ~7.527g

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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +29%
~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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.