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  6. Hash browns vs. Yardlong bean (Asparagus bean) raw

Hash browns vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on differences between hash browns and yardlong bean (Asparagus bean) raw

  • Hash browns are higher in vitamin B6, vitamin B3, vitamin B5, copper, and phosphorus, yet yardlong bean (Asparagus bean) raw is higher in vitamin A, vitamin C, and folate.
  • Hash browns cover your daily sodium needs 24% more than yardlong bean (Asparagus bean) raw.
  • Hash browns contain 24 times more saturated fat than yardlong bean (Asparagus bean) raw. While hash browns contain 2.54g of saturated fat, yardlong bean (Asparagus bean) raw contains only 0.105g.
  • The amount of sodium in yardlong bean (Asparagus bean) raw is lower.
  • The glycemic index of hash browns is lower.

Food varieties used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Yardlong bean, raw.

Infographic

Hash browns vs Yardlong bean (Asparagus bean) raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +27.7%
Contains more CopperCopper +108.3%
Contains more PhosphorusPhosphorus +66.1%
Contains more MagnesiumMagnesium +109.5%
Contains more CalciumCalcium +163.2%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +29.7%
Contains more SeleniumSelenium +275%
~equal in Zinc ~0.37mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B3Vitamin B3 +348.3%
Contains more Vitamin B5Vitamin B5 +590.9%
Contains more Vitamin B6Vitamin B6 +675%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +248.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more FolateFolate +416.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 5.665g 0.169g 37%
Fats 17.04g 0.4g 26%
Sodium 566mg 4mg 24%
Monounsaturated fat 7.827g 0.036g 19%
Vitamin E 2.62mg 17%
Vitamin C 5.4mg 18.8mg 15%
Folate 12µg 62µg 13%
Vitamin B6 0.186mg 0.024mg 12%
Calories 272kcal 47kcal 11%
Starch 25.74g 11%
Saturated fat 2.54g 0.105g 11%
Fiber 2.7g 11%
Vitamin B3 1.838mg 0.41mg 9%
Vitamin K 9.9µg 8%
Carbs 28.88g 8.35g 7%
Vitamin B5 0.38mg 0.055mg 7%
Copper 0.1mg 0.048mg 6%
Vitamin B2 0.038mg 0.11mg 6%
Phosphorus 98mg 59mg 6%
Vitamin A 0µg 43µg 5%
Magnesium 21mg 44mg 5%
Vitamin B1 0.137mg 0.107mg 3%
Potassium 355mg 240mg 3%
Calcium 19mg 50mg 3%
Choline 17.8mg 3%
Iron 0.6mg 0.47mg 2%
Manganese 0.158mg 0.205mg 2%
Selenium 0.4µg 1.5µg 2%
Protein 2.58g 2.8g 0%
Net carbs 26.18g 8.35g N/A
Sugar 0.56g N/A
Zinc 0.36mg 0.37mg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more FatsFats +4160%
Contains more CarbsCarbs +245.9%
Contains more OtherOther +271.7%
Contains more WaterWater +78.3%
~equal in Protein ~2.8g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +21641.7%
Contains more Poly. FatPolyunsaturated fat +3252.1%
Contains less Sat. FatSaturated fat -95.9%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.