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.

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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

Welsh onion

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.

Hash browns

Welsh onion

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

All nutrients comparison - raw data values

Nutrient			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