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  6. Hash browns vs. Flour

Hash browns vs. Flour — In-Depth Nutrition Comparison

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What are the differences between hash browns and flour?

  • Hash browns are higher in vitamin E, yet flour is higher in selenium, vitamin B1, iron, folate, vitamin B2, vitamin B3, and manganese.
  • Flour's daily need coverage for selenium is 61% more.
  • Hash browns have 283 times more sodium than flour. While hash browns have 566mg of sodium, flour has only 2mg.
  • The glycemic index of hash browns is lower.

We used Fast foods, potatoes, hash browns, round pieces or patty and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Hash browns vs Flour 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%
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +231.8%
Contains more IronIron +673.3%
Contains more CopperCopper +44%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +10.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +331.6%
Contains more SeleniumSelenium +8375%
~equal in Magnesium ~22mg

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%
Flour
Flour
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4266.7%
Contains more Vitamin B6Vitamin B6 +322.7%
Contains more Vitamin KVitamin K +3200%
Contains more CholineCholine +71.2%
Contains more Vitamin B1Vitamin B1 +473%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B3Vitamin B3 +221.2%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more FolateFolate +1425%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Flour DV% diff.
Selenium 0.4µg 33.9µg 61%
Vitamin B1 0.137mg 0.785mg 54%
Iron 0.6mg 4.64mg 51%
Folate 12µg 183µg 43%
Vitamin B2 0.038mg 0.494mg 35%
Polyunsaturated fat 5.665g 0.413g 35%
Sodium 566mg 2mg 25%
Vitamin B3 1.838mg 5.904mg 25%
Fats 17.04g 0.98g 25%
Manganese 0.158mg 0.682mg 23%
Monounsaturated fat 7.827g 0.087g 19%
Vitamin E 2.62mg 0.06mg 17%
Carbs 28.88g 76.31g 16%
Protein 2.58g 10.33g 16%
Saturated fat 2.54g 0.155g 11%
Vitamin B6 0.186mg 0.044mg 11%
Starch 25.74g 11%
Vitamin K 9.9µg 0.3µg 8%
Potassium 355mg 107mg 7%
Vitamin C 5.4mg 0mg 6%
Calories 272kcal 364kcal 5%
Copper 0.1mg 0.144mg 5%
Zinc 0.36mg 0.7mg 3%
Choline 17.8mg 10.4mg 1%
Vitamin B5 0.38mg 0.438mg 1%
Phosphorus 98mg 108mg 1%
Net carbs 26.18g 73.61g N/A
Magnesium 21mg 22mg 0%
Calcium 19mg 15mg 0%
Sugar 0.56g 0.27g N/A
Fiber 2.7g 2.7g 0%
Trans fat 0.056g N/A
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 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

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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +1638.8%
Contains more WaterWater +313.3%
Contains more OtherOther +384.8%
Contains more ProteinProtein +300.4%
Contains more CarbsCarbs +164.2%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +8896.6%
Contains more Poly. FatPolyunsaturated fat +1271.7%
Contains less Sat. FatSaturated fat -93.9%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.