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Hash browns vs. Teff — In-Depth Nutrition Comparison

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How are hash browns and teff different?

  • Teff is higher than hash browns in manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B6, fiber, and vitamin B1.
  • Teff covers your daily need for manganese, 395% more than hash browns.
  • Hash browns contain 47 times more sodium than teff. Hash browns contain 566mg of sodium, while teff contains 12mg.

Fast foods, potatoes, hash browns, round pieces or patty and Teff, uncooked types were used in this article.

Infographic

Hash browns vs Teff 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%
Teff
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +776.2%
Contains more CalciumCalcium +847.4%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +1171.7%
Contains more CopperCopper +710%
Contains more ZincZinc +908.3%
Contains more PhosphorusPhosphorus +337.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +5748.1%
Contains more SeleniumSelenium +1000%

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%
Teff
5
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% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3175%
Contains more Vitamin KVitamin K +421.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +35.9%
Contains more Vitamin B1Vitamin B1 +184.7%
Contains more Vitamin B2Vitamin B2 +610.5%
Contains more Vitamin B3Vitamin B3 +83%
Contains more Vitamin B5Vitamin B5 +147.9%
Contains more Vitamin B6Vitamin B6 +159.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
Teff
3
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more FatsFats +616%
Contains more WaterWater +458.6%
Contains more ProteinProtein +415.5%
Contains more CarbsCarbs +153.2%
~equal in Other ~2.37g

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
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +1228.9%
Contains more Poly. FatPolyunsaturated fat +428.9%
Contains less Sat. FatSaturated fat -82.3%

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
Teff
5
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more StarchStarch +42%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +135.5%
Contains more FructoseFructose +95.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Teff
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hash browns Teff DV% diff.
Manganese 0.158mg 9.24mg 395%
Iron 0.6mg 7.63mg 88%
Copper 0.1mg 0.81mg 79%
Phosphorus 98mg 429mg 47%
Magnesium 21mg 184mg 39%
Polyunsaturated fat 5.665g 1.071g 31%
Zinc 0.36mg 3.63mg 30%
Sodium 566mg 12mg 24%
Vitamin B6 0.186mg 0.482mg 23%
Fats 17.04g 2.38g 23%
Vitamin B1 0.137mg 0.39mg 21%
Protein 2.58g 13.3g 21%
Fiber 2.7g 8g 21%
Monounsaturated fat 7.827g 0.589g 18%
Vitamin B2 0.038mg 0.27mg 18%
Vitamin E 2.62mg 0.08mg 17%
Calcium 19mg 180mg 16%
Carbs 28.88g 73.13g 15%
Vitamin B5 0.38mg 0.942mg 11%
Saturated fat 2.54g 0.449g 10%
Vitamin B3 1.838mg 3.363mg 10%
Vitamin K 9.9µg 1.9µg 7%
Selenium 0.4µg 4.4µg 7%
Vitamin C 5.4mg 6%
Calories 272kcal 367kcal 5%
Starch 25.74g 36.56g 4%
Folate 12µg 3%
Potassium 355mg 427mg 2%
Choline 17.8mg 13.1mg 1%
Net carbs 26.18g 65.13g N/A
Sugar 0.56g 1.84g N/A
Trans fat 0.056g N/A
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Fructose 0.24g 0.47g 0%
Omega-3 - ALA 0.441g 0.135g N/A
Omega-6 - Gamma-linoleic acid 0.03g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Hash browns
31%
Teff
Minerals Daily Need Coverage Score
26%
Hash browns
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 554mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 2.091g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 1.28g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.