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  6. Hash browns vs. Yam

Hash browns vs. Yam — In-Depth Nutrition Comparison

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What are the differences between hash browns and yam?

  • Hash browns are higher in vitamin E, vitamin B3, and vitamin K, yet yam is higher in potassium, vitamin C, manganese, copper, and vitamin B6.
  • Hash browns' daily need coverage for sodium is 24% more.
  • Hash browns have 69 times more saturated fat than yam. While hash browns have 2.54g of saturated fat, yam has only 0.037g.

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

Infographic

Hash browns vs Yam 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%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +11.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +78.2%
Contains more PotassiumPotassium +129.9%
Contains more CopperCopper +78%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +151.3%
Contains more SeleniumSelenium +75%
~equal in Magnesium ~21mg
~equal in Iron ~0.54mg

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%
Yam
Yam
4
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +648.6%
Contains more Vitamin B1Vitamin B1 +22.3%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +233%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin KVitamin K +330.4%
Contains more Vitamin CVitamin C +216.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more FolateFolate +91.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~16.5mg

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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +68.6%
Contains more FatsFats +9923.5%
Contains more OtherOther +172%
Contains more WaterWater +41.3%
~equal in Carbs ~27.88g

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +130350%
Contains more Poly. FatPolyunsaturated fat +7353.9%
Contains less Sat. FatSaturated fat -98.5%

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 Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index 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 Yam DV% diff.
Polyunsaturated fat 5.665g 0.076g 37%
Fats 17.04g 0.17g 26%
Sodium 566mg 9mg 24%
Monounsaturated fat 7.827g 0.006g 20%
Vitamin E 2.62mg 0.35mg 15%
Potassium 355mg 816mg 14%
Vitamin C 5.4mg 17.1mg 13%
Starch 25.74g 11%
Saturated fat 2.54g 0.037g 11%
Manganese 0.158mg 0.397mg 10%
Copper 0.1mg 0.178mg 9%
Calories 272kcal 118kcal 8%
Vitamin B6 0.186mg 0.293mg 8%
Vitamin B3 1.838mg 0.552mg 8%
Fiber 2.7g 4.1g 6%
Phosphorus 98mg 55mg 6%
Vitamin K 9.9µg 2.3µg 6%
Folate 12µg 23µg 3%
Vitamin B1 0.137mg 0.112mg 2%
Protein 2.58g 1.53g 2%
Zinc 0.36mg 0.24mg 1%
Vitamin A 0µg 7µg 1%
Iron 0.6mg 0.54mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin B5 0.38mg 0.314mg 1%
Net carbs 26.18g 23.78g N/A
Carbs 28.88g 27.88g 0%
Magnesium 21mg 21mg 0%
Calcium 19mg 17mg 0%
Sugar 0.56g 0.5g N/A
Vitamin B2 0.038mg 0.032mg 0%
Trans fat 0.056g 0g N/A
Choline 17.8mg 16.5mg 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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 Yam
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
18%
Yam
Minerals Daily Need Coverage Score
26%
Hash browns
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 557mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 2.503g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 5)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.