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  6. Hash browns vs. Swordfish

Hash browns vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between hash browns and swordfish?

  • Hash browns are higher in fiber, yet swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and choline.
  • Swordfish's daily need coverage for selenium is 124% more.
  • The amount of sodium in swordfish is lower.
  • The glycemic index of swordfish is lower.

We used Fast foods, potatoes, hash browns, round pieces or patty and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Hash browns vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +216.7%
Contains more IronIron +33.3%
Contains more CopperCopper +117.4%
Contains more ManganeseManganese +1115.4%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +40.6%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +210.2%
Contains less SodiumSodium -82.9%
Contains more SeleniumSelenium +17025%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +53.9%
Contains more Vitamin KVitamin K +9800%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B3Vitamin B3 +403.5%
Contains more Vitamin B6Vitamin B6 +230.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +335.4%
~equal in Vitamin E ~2.41mg
~equal in Vitamin B5 ~0.417mg

All nutrients comparison - raw data values

Nutrient Hash browns Swordfish DV% diff.
Selenium 0.4µg 68.5µg 124%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 1.838mg 9.254mg 46%
Protein 2.58g 23.45g 42%
Vitamin B6 0.186mg 0.615mg 33%
Polyunsaturated fat 5.665g 1.368g 29%
Phosphorus 98mg 304mg 29%
Cholesterol 0mg 78mg 26%
Sodium 566mg 97mg 20%
Fats 17.04g 7.93g 14%
Starch 25.74g 11%
Choline 17.8mg 77.5mg 11%
Fiber 2.7g 0g 11%
Monounsaturated fat 7.827g 3.544g 11%
Carbs 28.88g 0g 10%
Vitamin K 9.9µg 0.1µg 8%
Copper 0.1mg 0.046mg 6%
Vitamin C 5.4mg 0mg 6%
Manganese 0.158mg 0.013mg 6%
Calories 272kcal 172kcal 5%
Vitamin A 0µg 43µg 5%
Vitamin B1 0.137mg 0.089mg 4%
Potassium 355mg 499mg 4%
Zinc 0.36mg 0.78mg 4%
Folate 12µg 2µg 3%
Saturated fat 2.54g 1.911g 3%
Magnesium 21mg 35mg 3%
Vitamin B2 0.038mg 0.063mg 2%
Iron 0.6mg 0.45mg 2%
Vitamin B5 0.38mg 0.417mg 1%
Vitamin E 2.62mg 2.41mg 1%
Calcium 19mg 6mg 1%
Net carbs 26.18g 0g N/A
Sugar 0.56g 0g N/A
Trans fat 0.056g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.441g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +114.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +519.4%
Contains more ProteinProtein +808.9%
Contains more WaterWater +38.5%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +120.9%
Contains more Poly. FatPolyunsaturated fat +314.1%
Contains less Sat. FatSaturated fat -24.8%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.