Hash browns vs. Steak — In-Depth Nutrition Comparison

Compare

Summary of differences between hash browns and steak

Hash browns have less vitamin B12, selenium, zinc, vitamin B6, iron, vitamin B3, and vitamin B2 than steak.
Steak covers your daily need for vitamin B12, 92% more than hash browns.
Hash browns have 10 times more sodium than steak. While hash browns have 566mg of sodium, steak has only 58mg.
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 Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

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.

Hash browns

Steak

Contains more CalciumCalcium	+58.3%
Contains more PotassiumPotassium	+27.2%
Contains more CopperCopper	+17.6%
Contains more ManganeseManganese	+∞%

Contains more IronIron	+300%
Contains more ZincZinc	+1661.1%
Contains more PhosphorusPhosphorus	+66.3%
Contains less SodiumSodium	-89.8%
Contains more SeleniumSelenium	+7850%

~equal in Magnesium ~23mg

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.

Hash browns

Steak

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+85.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+518.8%
Contains more FolateFolate	+100%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+692.1%
Contains more Vitamin B3Vitamin B3	+180.1%
Contains more Vitamin B6Vitamin B6	+168.8%
Contains more Vitamin B12Vitamin B12	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.2µg	92%
Selenium	0.4µg	31.8µg	57%
Zinc	0.36mg	6.34mg	54%
Protein	2.58g	24.85g	45%
Polyunsaturated fat	5.665g	0.896g	32%
Saturated fat	2.54g	8.443g	27%
Cholesterol	0mg	78mg	26%
Vitamin B6	0.186mg	0.5mg	24%
Iron	0.6mg	2.4mg	23%
Sodium	566mg	58mg	22%
Vitamin B3	1.838mg	5.149mg	21%
Vitamin B2	0.038mg	0.301mg	20%
Vitamin E	2.62mg		17%
Fiber	2.7g	0g	11%
Starch	25.74g		11%
Carbs	28.88g	0g	10%
Phosphorus	98mg	163mg	9%
Vitamin B5	0.38mg		8%
Vitamin K	9.9µg	1.6µg	7%
Manganese	0.158mg		7%
Vitamin C	5.4mg	0mg	6%
Vitamin B1	0.137mg	0.074mg	5%
Choline	17.8mg		3%
Monounsaturated fat	7.827g	9.171g	3%
Fats	17.04g	19.02g	3%
Copper	0.1mg	0.085mg	2%
Potassium	355mg	279mg	2%
Folate	12µg	6µg	2%
Vitamin A	0µg	7µg	1%
Vitamin D	0µg	0.1µg	1%
Calcium	19mg	12mg	1%
Vitamin D	0IU	6IU	1%
Calories	272kcal	271kcal	0%
Net carbs	26.18g	0g	N/A
Magnesium	21mg	23mg	0%
Sugar	0.56g	0g	N/A
Trans fat	0.056g		N/A
Tryptophan		0.278mg	0%
Threonine		1.171mg	0%
Isoleucine		1.157mg	0%
Leucine		2.142mg	0%
Lysine		2.38mg	0%
Methionine		0.672mg	0%
Phenylalanine		0.997mg	0%
Valine		1.242mg	0%
Histidine		0.931mg	0%
Fructose	0.24g		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA	0.441g		N/A
Omega-3 - DPA	0g	0.013g	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