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Hash browns vs. Welsh onion — In-Depth Nutrition Comparison

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How are hash browns and welsh onion different?

  • Hash browns are higher in vitamin E, vitamin B3, vitamin B6, and vitamin B1; however, welsh onion is richer in vitamin K, vitamin C, vitamin A, and iron.
  • Daily need coverage for vitamin K for welsh onion is 153% higher.
  • Hash browns contain 38 times more saturated fat than welsh onion. While hash browns contain 2.54g of saturated fat, welsh onion contains only 0.067g.
  • Welsh onion has a lower glycemic index (39) than hash browns (56).

Fast foods, potatoes, hash browns, round pieces or patty and Onions, welsh, raw are the varieties used in this article.

Infographic

Hash browns vs Welsh onion infographic
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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.
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more PotassiumPotassium +67.5%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +15.3%
Contains more IronIron +103.3%
Contains more ZincZinc +44.4%
Contains less SodiumSodium -97%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~23mg
~equal in Calcium ~18mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin EVitamin E +413.7%
Contains more Vitamin B1Vitamin B1 +174%
Contains more Vitamin B3Vitamin B3 +359.5%
Contains more Vitamin B5Vitamin B5 +124.9%
Contains more Vitamin B6Vitamin B6 +158.3%
Contains more CholineCholine +235.8%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin KVitamin K +1853.5%
Contains more FolateFolate +33.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +35.8%
Contains more FatsFats +4160%
Contains more CarbsCarbs +344.3%
Contains more OtherOther +218.6%
Contains more WaterWater +83.7%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +13876.8%
Contains more Poly. FatPolyunsaturated fat +3531.4%
Contains less Sat. FatSaturated fat -97.4%

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 Welsh onion
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Welsh onion DV% diff.
Vitamin K 9.9µg 193.4µg 153%
Polyunsaturated fat 5.665g 0.156g 37%
Fats 17.04g 0.4g 26%
Sodium 566mg 17mg 24%
Vitamin C 5.4mg 27mg 24%
Monounsaturated fat 7.827g 0.056g 19%
Vitamin E 2.62mg 0.51mg 14%
Calories 272kcal 34kcal 12%
Saturated fat 2.54g 0.067g 11%
Starch 25.74g 11%
Vitamin B6 0.186mg 0.072mg 9%
Vitamin B3 1.838mg 0.4mg 9%
Iron 0.6mg 1.22mg 8%
Carbs 28.88g 6.5g 7%
Vitamin B1 0.137mg 0.05mg 7%
Phosphorus 98mg 49mg 7%
Vitamin B2 0.038mg 0.09mg 4%
Vitamin B5 0.38mg 0.169mg 4%
Potassium 355mg 212mg 4%
Copper 0.1mg 0.07mg 3%
Choline 17.8mg 5.3mg 2%
Manganese 0.158mg 0.137mg 1%
Zinc 0.36mg 0.52mg 1%
Fiber 2.7g 2.4g 1%
Protein 2.58g 1.9g 1%
Folate 12µg 16µg 1%
Net carbs 26.18g 4.1g N/A
Magnesium 21mg 23mg 0%
Calcium 19mg 18mg 0%
Sugar 0.56g 2.18g N/A
Selenium 0.4µg 0.6µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 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

Which food is preferable for your diet?

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

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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
51%
Welsh onion
Minerals Daily Need Coverage Score
26%
Hash browns
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 549mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 2.473g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 1.62g)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.