Hash browns vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between hash browns and watercress?

Hash browns are higher in vitamin E, vitamin B3, and fiber, yet watercress is higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin B2.
Watercress's daily need coverage for vitamin K is 200% more.
Hash browns have 94 times more saturated fat than watercress. While hash browns have 2.54g of saturated fat, watercress has only 0.027g.
The glycemic index of watercress is lower.

We used Fast foods, potatoes, hash browns, round pieces or patty and Watercress, raw types in this article.

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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

Watercress

Contains more IronIron	+200%
Contains more CopperCopper	+29.9%
Contains more ZincZinc	+227.3%
Contains more PhosphorusPhosphorus	+63.3%

Contains more CalciumCalcium	+531.6%
Contains less SodiumSodium	-92.8%
Contains more ManganeseManganese	+54.4%
Contains more SeleniumSelenium	+125%

~equal in Magnesium ~21mg

~equal in Potassium ~330mg

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

Watercress

Contains more Vitamin EVitamin E	+162%
Contains more Vitamin B1Vitamin B1	+52.2%
Contains more Vitamin B3Vitamin B3	+819%
Contains more Vitamin B5Vitamin B5	+22.6%
Contains more Vitamin B6Vitamin B6	+44.2%
Contains more FolateFolate	+33.3%
Contains more CholineCholine	+97.8%

Contains more Vitamin CVitamin C	+696.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+215.8%
Contains more Vitamin KVitamin K	+2425.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	9.9µg	250µg	200%
Vitamin C	5.4mg	43mg	42%
Polyunsaturated fat	5.665g	0.035g	38%
Fats	17.04g	0.1g	26%
Sodium	566mg	41mg	23%
Monounsaturated fat	7.827g	0.008g	20%
Vitamin A	0µg	160µg	18%
Calories	272kcal	11kcal	13%
Starch	25.74g		11%
Saturated fat	2.54g	0.027g	11%
Vitamin E	2.62mg	1mg	11%
Vitamin B3	1.838mg	0.2mg	10%
Calcium	19mg	120mg	10%
Fiber	2.7g	0.5g	9%
Carbs	28.88g	1.29g	9%
Vitamin B2	0.038mg	0.12mg	6%
Phosphorus	98mg	60mg	5%
Iron	0.6mg	0.2mg	5%
Vitamin B6	0.186mg	0.129mg	4%
Manganese	0.158mg	0.244mg	4%
Vitamin B1	0.137mg	0.09mg	4%
Copper	0.1mg	0.077mg	3%
Zinc	0.36mg	0.11mg	2%
Choline	17.8mg	9mg	2%
Vitamin B5	0.38mg	0.31mg	1%
Protein	2.58g	2.3g	1%
Selenium	0.4µg	0.9µg	1%
Folate	12µg	9µg	1%
Potassium	355mg	330mg	1%
Net carbs	26.18g	0.79g	N/A
Magnesium	21mg	21mg	0%
Sugar	0.56g	0.2g	N/A
Trans fat	0.056g	0g	N/A
Tryptophan		0.03mg	0%
Threonine		0.133mg	0%
Isoleucine		0.093mg	0%
Leucine		0.166mg	0%
Lysine		0.134mg	0%
Methionine		0.02mg	0%
Phenylalanine		0.114mg	0%
Valine		0.137mg	0%
Histidine		0.04mg	0%
Fructose	0.24g		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