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  6. Hash browns vs. Spinach raw

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

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Summary of differences between hash browns and spinach raw

  • Hash browns have less vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, and vitamin B2 than spinach raw.
  • Spinach raw covers your daily need for vitamin K, 394% more than hash browns.
  • Hash browns have 40 times more saturated fat than spinach raw. While hash browns have 2.54g of saturated fat, spinach raw has only 0.063g.
  • The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Fast foods, potatoes, hash browns, round pieces or patty and Spinach, raw.

Infographic

Hash browns vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PhosphorusPhosphorus +100%
Contains more MagnesiumMagnesium +276.2%
Contains more CalciumCalcium +421.1%
Contains more PotassiumPotassium +57.2%
Contains more IronIron +351.7%
Contains more CopperCopper +30%
Contains more ZincZinc +47.2%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +467.7%
Contains more SeleniumSelenium +150%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin EVitamin E +29.1%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B3Vitamin B3 +153.9%
Contains more Vitamin B5Vitamin B5 +484.6%
Contains more Vitamin CVitamin C +420.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +397.4%
Contains more Vitamin KVitamin K +4777.8%
Contains more FolateFolate +1516.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.195mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.3mg

All nutrients comparison - raw data values

Nutrient Hash browns Spinach raw DV% diff.
Vitamin K 9.9µg 482.9µg 394%
Vitamin A 0µg 469µg 52%
Folate 12µg 194µg 46%
Polyunsaturated fat 5.665g 0.165g 37%
Manganese 0.158mg 0.897mg 32%
Iron 0.6mg 2.71mg 26%
Fats 17.04g 0.39g 26%
Vitamin C 5.4mg 28.1mg 25%
Sodium 566mg 79mg 21%
Monounsaturated fat 7.827g 0.01g 20%
Magnesium 21mg 79mg 14%
Vitamin B2 0.038mg 0.189mg 12%
Calories 272kcal 23kcal 12%
Saturated fat 2.54g 0.063g 11%
Starch 25.74g 11%
Calcium 19mg 99mg 8%
Carbs 28.88g 3.63g 8%
Vitamin B3 1.838mg 0.724mg 7%
Phosphorus 98mg 49mg 7%
Vitamin B5 0.38mg 0.065mg 6%
Potassium 355mg 558mg 6%
Vitamin B1 0.137mg 0.078mg 5%
Vitamin E 2.62mg 2.03mg 4%
Copper 0.1mg 0.13mg 3%
Zinc 0.36mg 0.53mg 2%
Fiber 2.7g 2.2g 2%
Selenium 0.4µg 1µg 1%
Protein 2.58g 2.86g 1%
Vitamin B6 0.186mg 0.195mg 1%
Net carbs 26.18g 1.43g N/A
Sugar 0.56g 0.42g N/A
Trans fat 0.056g 0g N/A
Choline 17.8mg 19.3mg 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.24g 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +4269.2%
Contains more CarbsCarbs +695.6%
Contains more OtherOther +29.7%
Contains more ProteinProtein +10.9%
Contains more WaterWater +85.5%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +78170%
Contains more Poly. FatPolyunsaturated fat +3333.3%
Contains less Sat. FatSaturated fat -97.5%

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
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +181.8%
Contains more FructoseFructose +60%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.