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Orange vs. Hash browns — In-Depth Nutrition Comparison

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What are the main differences between oranges and hash browns?

  • Oranges are richer in vitamin C, yet hash browns are richer in vitamin E, phosphorus, vitamin B3, vitamin B6, vitamin K, iron, and copper.
  • Oranges' daily need coverage for vitamin C is 53% higher.
  • Oranges contain less saturated fat.
  • Oranges have a lower glycemic index than hash browns.

We used Oranges, raw, all commercial varieties and Fast foods, potatoes, hash browns, round pieces or patty types in this comparison.

Infographic

Orange vs Hash browns 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.
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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%
Contains more CalciumCalcium +110.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +96.1%
Contains more IronIron +500%
Contains more CopperCopper +122.2%
Contains more ZincZinc +414.3%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +532%

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.
Orange
Orange
3
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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%
Contains more Vitamin CVitamin C +885.2%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +150%
Contains more Vitamin EVitamin E +1355.6%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B3Vitamin B3 +551.8%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +210%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +111.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Hash browns DV% diff.
Vitamin C 53.2mg 5.4mg 53%
Polyunsaturated fat 0.025g 5.665g 38%
Fats 0.12g 17.04g 26%
Sodium 0mg 566mg 25%
Monounsaturated fat 0.023g 7.827g 20%
Vitamin E 0.18mg 2.62mg 16%
Phosphorus 14mg 98mg 12%
Calories 47kcal 272kcal 11%
Starch 25.74g 11%
Saturated fat 0.015g 2.54g 11%
Vitamin B6 0.06mg 0.186mg 10%
Vitamin B3 0.282mg 1.838mg 10%
Vitamin K 0µg 9.9µg 8%
Copper 0.045mg 0.1mg 6%
Carbs 11.75g 28.88g 6%
Iron 0.1mg 0.6mg 6%
Manganese 0.025mg 0.158mg 6%
Potassium 181mg 355mg 5%
Folate 30µg 12µg 5%
Vitamin B1 0.087mg 0.137mg 4%
Vitamin B5 0.25mg 0.38mg 3%
Magnesium 10mg 21mg 3%
Zinc 0.07mg 0.36mg 3%
Protein 0.94g 2.58g 3%
Choline 8.4mg 17.8mg 2%
Calcium 40mg 19mg 2%
Vitamin A 11µg 0µg 1%
Fiber 2.4g 2.7g 1%
Net carbs 9.35g 26.18g N/A
Sugar 9.35g 0.56g N/A
Selenium 0.5µg 0.4µg 0%
Vitamin B2 0.04mg 0.038mg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
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
Contains more WaterWater +76.1%
Contains more ProteinProtein +174.5%
Contains more FatsFats +14100%
Contains more CarbsCarbs +145.8%
Contains more OtherOther +406.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +33930.4%
Contains more Poly. FatPolyunsaturated fat +22560%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.