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  6. Hash browns vs. Soybean raw

Hash browns vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between hash browns and soybean raw

  • Soybean raw is richer than hash browns in iron, copper, manganese, folate, phosphorus, vitamin B2, magnesium, vitamin B1, potassium, and zinc.
  • Daily need coverage for iron for soybean raw is 189% higher.
  • Soybean raw has a lower glycemic index than hash browns.

Food types used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Soybeans, mature seeds, raw.

Infographic

Hash browns vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +1357.9%
Contains more PotassiumPotassium +406.2%
Contains more IronIron +2516.7%
Contains more CopperCopper +1558%
Contains more ZincZinc +1258.3%
Contains more PhosphorusPhosphorus +618.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1493%
Contains more SeleniumSelenium +4350%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin EVitamin E +208.2%
Contains more Vitamin B3Vitamin B3 +13.2%
Contains more Vitamin CVitamin C +11.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +538%
Contains more Vitamin B2Vitamin B2 +2189.5%
Contains more Vitamin B5Vitamin B5 +108.7%
Contains more Vitamin B6Vitamin B6 +102.7%
Contains more Vitamin KVitamin K +374.7%
Contains more FolateFolate +3025%
Contains more CholineCholine +551.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Soybean raw DV% diff.
Iron 0.6mg 15.7mg 189%
Copper 0.1mg 1.658mg 173%
Manganese 0.158mg 2.517mg 103%
Folate 12µg 375µg 91%
Phosphorus 98mg 704mg 87%
Protein 2.58g 36.49g 68%
Vitamin B2 0.038mg 0.87mg 64%
Magnesium 21mg 280mg 62%
Vitamin B1 0.137mg 0.874mg 61%
Potassium 355mg 1797mg 42%
Zinc 0.36mg 4.89mg 41%
Polyunsaturated fat 5.665g 11.255g 37%
Selenium 0.4µg 17.8µg 32%
Vitamin K 9.9µg 47µg 31%
Calcium 19mg 277mg 26%
Fiber 2.7g 9.3g 26%
Sodium 566mg 2mg 25%
Choline 17.8mg 115.9mg 18%
Vitamin B6 0.186mg 0.377mg 15%
Vitamin E 2.62mg 0.85mg 12%
Starch 25.74g 11%
Monounsaturated fat 7.827g 4.404g 9%
Calories 272kcal 446kcal 9%
Vitamin B5 0.38mg 0.793mg 8%
Fats 17.04g 19.94g 4%
Saturated fat 2.54g 2.884g 2%
Vitamin B3 1.838mg 1.623mg 1%
Vitamin C 5.4mg 6mg 1%
Carbs 28.88g 30.16g 0%
Net carbs 26.18g 20.86g N/A
Sugar 0.56g 7.33g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%
Fructose 0.24g 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +476.9%
Contains more ProteinProtein +1314.3%
Contains more FatsFats +17%
Contains more OtherOther +118.4%
~equal in Carbs ~30.16g

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -11.9%
Contains more Mono. FatMonounsaturated fat +77.7%
Contains more Poly. FatPolyunsaturated fat +98.7%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.