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Hash browns vs. Soy sauce — In-Depth Nutrition Comparison

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How are hash browns and soy sauce different?

  • Hash browns are higher in vitamin E, vitamin B1, and vitamin K; however, soy sauce is richer in manganese, magnesium, iron, vitamin B2, and phosphorus.
  • Daily need coverage for sodium for soy sauce is 214% higher.
  • Soy sauce has less saturated fat.
  • Soy sauce has a lower glycemic index (15) than hash browns (56).

Fast foods, potatoes, hash browns, round pieces or patty and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.

Infographic

Hash browns vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CopperCopper +132.6%
Contains less SodiumSodium -89.7%
Contains more MagnesiumMagnesium +252.4%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +22.5%
Contains more IronIron +141.7%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +69.4%
Contains more ManganeseManganese +544.3%
Contains more SeleniumSelenium +25%

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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +315.2%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin B6Vitamin B6 +25.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +334.2%
Contains more Vitamin B3Vitamin B3 +19.5%
Contains more FolateFolate +16.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18.3mg

All nutrients comparison - raw data values

Nutrient Hash browns Soy sauce DV% diff.
Sodium 566mg 5493mg 214%
Manganese 0.158mg 1.018mg 37%
Polyunsaturated fat 5.665g 0.263g 36%
Fats 17.04g 0.57g 25%
Monounsaturated fat 7.827g 0.088g 19%
Vitamin E 2.62mg 0mg 17%
Magnesium 21mg 74mg 13%
Calories 272kcal 53kcal 11%
Starch 25.74g 11%
Saturated fat 2.54g 0.073g 11%
Iron 0.6mg 1.45mg 11%
Protein 2.58g 8.14g 11%
Phosphorus 98mg 166mg 10%
Vitamin B2 0.038mg 0.165mg 10%
Vitamin B1 0.137mg 0.033mg 9%
Vitamin K 9.9µg 0µg 8%
Carbs 28.88g 4.93g 8%
Fiber 2.7g 0.8g 8%
Copper 0.1mg 0.043mg 6%
Vitamin C 5.4mg 0mg 6%
Zinc 0.36mg 0.87mg 5%
Vitamin B6 0.186mg 0.148mg 3%
Vitamin B5 0.38mg 0.297mg 2%
Potassium 355mg 435mg 2%
Vitamin B3 1.838mg 2.196mg 2%
Folate 12µg 14µg 1%
Calcium 19mg 33mg 1%
Net carbs 26.18g 4.13g N/A
Sugar 0.56g 0.4g N/A
Selenium 0.4µg 0.5µg 0%
Trans fat 0.056g 0g N/A
Choline 17.8mg 18.3mg 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 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 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +2889.5%
Contains more CarbsCarbs +485.8%
Contains more ProteinProtein +215.5%
Contains more WaterWater +44.4%
Contains more OtherOther +582.1%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +8794.3%
Contains more Poly. FatPolyunsaturated fat +2054%
Contains less Sat. FatSaturated fat -97.1%

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
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0.3g
~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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.