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  6. Hash browns vs. Sweet potato

Hash browns vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between Hash browns and Sweet potato

  • Hash browns have more Vitamin E , Vitamin B3, Phosphorus, Vitamin K, and Monounsaturated Fat, however, Sweet potato is higher in Vitamin A RAE, Vitamin B5, and Copper.
  • Sweet potato covers your daily need of Vitamin A RAE 79% more than Hash browns.
  • Hash browns have 7827 times more Monounsaturated Fat than Sweet potato. While Hash browns have 7.827g of Monounsaturated Fat, Sweet potato has only 0.001g.
  • Sweet potato has less Saturated Fat.

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

Infographic

Hash browns vs Sweet potato 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
Hash browns
3
:
7
Sweet potato
Sweet potato
Contains more Phosphorus +108.5%
Contains more Zinc +20%
Contains more Calcium +57.9%
Contains more Magnesium +19%
Contains less Sodium -90.3%
Contains more Copper +51%
Contains more Manganese +63.3%
Contains more Selenium +50%
Equal in Iron - 0.61
Equal in Potassium - 337
Hash browns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Phosphorus +108.5%
Contains more Zinc +20%
Contains more Calcium +57.9%
Contains more Magnesium +19%
Contains less Sodium -90.3%
Contains more Copper +51%
Contains more Manganese +63.3%
Contains more Selenium +50%
Equal in Iron - 0.61
Equal in Potassium - 337

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
Hash browns
6
:
4
Sweet potato
Sweet potato
Contains more Vitamin E +907.7%
Contains more Vitamin C +125%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B3 +230%
Contains more Vitamin K +450%
Contains more Vitamin A +709250%
Contains more Vitamin B2 +60.5%
Contains more Vitamin B5 +110.5%
Contains more Vitamin B6 +12.4%
Equal in Folate - 11
Hash browns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 53% 0% 19% 35% 9% 35% 23% 43% 9% 0% 25%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +907.7%
Contains more Vitamin C +125%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B3 +230%
Contains more Vitamin K +450%
Contains more Vitamin A +709250%
Contains more Vitamin B2 +60.5%
Contains more Vitamin B5 +110.5%
Contains more Vitamin B6 +12.4%
Equal in Folate - 11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hash browns
Hash browns
4
:
1
Sweet potato
Sweet potato
Contains more Protein +64.3%
Contains more Fats +33980%
Contains more Carbs +43.5%
Contains more Other +127.6%
Contains more Water +56.9%
Hash browns
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
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +64.3%
Contains more Fats +33980%
Contains more Carbs +43.5%
Contains more Other +127.6%
Contains more Water +56.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hash browns
Hash browns
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +782600%
Contains more Polyunsaturated fat +40364.3%
Contains less Saturated Fat -99.3%
Hash browns
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +782600%
Contains more Polyunsaturated fat +40364.3%
Contains less Saturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hash browns
Hash browns
1
:
3
Sweet potato
Sweet potato
Contains more Starch +103.5%
Contains more Sucrose +∞%
Contains more Glucose +209.7%
Contains more Fructose +191.7%
Hash browns
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
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +103.5%
Contains more Sucrose +∞%
Contains more Glucose +209.7%
Contains more Fructose +191.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hash browns Sweet potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hash browns Sweet potato Opinion
Net carbs 26.18g 17.12g Hash browns
Protein 2.58g 1.57g Hash browns
Fats 17.04g 0.05g Hash browns
Carbs 28.88g 20.12g Hash browns
Calories 272kcal 86kcal Hash browns
Starch 25.74g 12.65g Hash browns
Fructose 0.24g 0.7g Sweet potato
Sugar 0.56g 4.18g Hash browns
Fiber 2.7g 3g Sweet potato
Calcium 19mg 30mg Sweet potato
Iron 0.6mg 0.61mg Sweet potato
Magnesium 21mg 25mg Sweet potato
Phosphorus 98mg 47mg Hash browns
Potassium 355mg 337mg Hash browns
Sodium 566mg 55mg Sweet potato
Zinc 0.36mg 0.3mg Hash browns
Copper 0.1mg 0.151mg Sweet potato
Manganese 0.158mg 0.258mg Sweet potato
Selenium 0.4µg 0.6µg Sweet potato
Vitamin A 2IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 2.62mg 0.26mg Hash browns
Vitamin C 5.4mg 2.4mg Hash browns
Vitamin B1 0.137mg 0.078mg Hash browns
Vitamin B2 0.038mg 0.061mg Sweet potato
Vitamin B3 1.838mg 0.557mg Hash browns
Vitamin B5 0.38mg 0.8mg Sweet potato
Vitamin B6 0.186mg 0.209mg Sweet potato
Folate 12µg 11µg Hash browns
Vitamin K 9.9µg 1.8µg Hash browns
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Trans Fat 0.056g 0g Sweet potato
Saturated Fat 2.54g 0.018g Sweet potato
Monounsaturated Fat 7.827g 0.001g Hash browns
Polyunsaturated fat 5.665g 0.014g Hash browns
Omega-6 - Eicosadienoic acid 0.008g 0g Hash browns
Omega-6 - Linoleic acid 5.131g Hash browns
Omega-6 - Gamma-linoleic acid 0.03g Hash browns
Omega-3 - ALA 0.441g Hash browns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Hash browns
85%
Sweet potato
Minerals Daily Need Coverage Score
26%
Hash browns
20%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 511mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 2.522g)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 3.62g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 14)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.