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  6. Pomegranate vs. Hash browns

Pomegranate vs. Hash browns — In-Depth Nutrition Comparison

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Important differences between Pomegranate and Hash browns

  • Pomegranate has more Folate, Copper, and Vitamin K, however, Hash browns has more Vitamin E , Vitamin B3, Phosphorus, Vitamin B6, and Vitamin B1.
  • Hash browns' daily need coverage for Sodium is 24% more.
  • Pomegranate has 3 times more Folate than Hash browns. Pomegranate has 38µg of Folate, while Hash browns have 12µg.
  • Pomegranate is lower in Saturated Fat.

The food varieties used in the comparison are Pomegranates, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Pomegranate 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.
Pomegranate
Pomegranate
3
:
7
Hash browns
Hash browns
Contains less Sodium -99.5%
Contains more Copper +58%
Contains more Selenium +25%
Contains more Calcium +90%
Contains more Iron +100%
Contains more Magnesium +75%
Contains more Phosphorus +172.2%
Contains more Potassium +50.4%
Contains more Manganese +32.8%
Equal in Zinc - 0.36
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Hash browns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Contains less Sodium -99.5%
Contains more Copper +58%
Contains more Selenium +25%
Contains more Calcium +90%
Contains more Iron +100%
Contains more Magnesium +75%
Contains more Phosphorus +172.2%
Contains more Potassium +50.4%
Contains more Manganese +32.8%
Equal in Zinc - 0.36

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.
Pomegranate
Pomegranate
4
:
6
Hash browns
Hash browns
Contains more Vitamin C +88.9%
Contains more Vitamin B2 +39.5%
Contains more Folate +216.7%
Contains more Vitamin K +65.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +336.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B6 +148%
Equal in Vitamin B5 - 0.38
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Hash browns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 53% 0% 19% 35% 9% 35% 23% 43% 9% 0% 25%
Contains more Vitamin C +88.9%
Contains more Vitamin B2 +39.5%
Contains more Folate +216.7%
Contains more Vitamin K +65.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +336.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B6 +148%
Equal in Vitamin B5 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
4
Hash browns
Hash browns
Contains more Water +58.2%
Contains more Protein +54.5%
Contains more Fats +1356.4%
Contains more Carbs +54.4%
Contains more Other +320.8%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Hash browns
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 Water +58.2%
Contains more Protein +54.5%
Contains more Fats +1356.4%
Contains more Carbs +54.4%
Contains more Other +320.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Hash browns
Hash browns
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +8316.1%
Contains more Polyunsaturated fat +7070.9%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Hash browns
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +8316.1%
Contains more Polyunsaturated fat +7070.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Hash browns
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Hash browns Opinion
Net carbs 14.7g 26.18g Hash browns
Protein 1.67g 2.58g Hash browns
Fats 1.17g 17.04g Hash browns
Carbs 18.7g 28.88g Hash browns
Calories 83kcal 272kcal Hash browns
Starch 25.74g Hash browns
Fructose 0.24g Hash browns
Sugar 13.67g 0.56g Hash browns
Fiber 4g 2.7g Pomegranate
Calcium 10mg 19mg Hash browns
Iron 0.3mg 0.6mg Hash browns
Magnesium 12mg 21mg Hash browns
Phosphorus 36mg 98mg Hash browns
Potassium 236mg 355mg Hash browns
Sodium 3mg 566mg Pomegranate
Zinc 0.35mg 0.36mg Hash browns
Copper 0.158mg 0.1mg Pomegranate
Manganese 0.119mg 0.158mg Hash browns
Selenium 0.5µg 0.4µg Pomegranate
Vitamin A 0IU 2IU Hash browns
Vitamin E 0.6mg 2.62mg Hash browns
Vitamin C 10.2mg 5.4mg Pomegranate
Vitamin B1 0.067mg 0.137mg Hash browns
Vitamin B2 0.053mg 0.038mg Pomegranate
Vitamin B3 0.293mg 1.838mg Hash browns
Vitamin B5 0.377mg 0.38mg Hash browns
Vitamin B6 0.075mg 0.186mg Hash browns
Folate 38µg 12µg Pomegranate
Vitamin K 16.4µg 9.9µg Pomegranate
Trans Fat 0g 0.056g Pomegranate
Saturated Fat 0.12g 2.54g Pomegranate
Monounsaturated Fat 0.093g 7.827g Hash browns
Polyunsaturated fat 0.079g 5.665g Hash browns
Omega-6 - Eicosadienoic acid 0.008g Hash browns
Omega-6 - Linoleic acid 5.131g Hash browns
Omega-6 - Gamma-linoleic acid 0.03g Hash browns
Omega-3 - ALA 0.441g Hash browns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Hash browns
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Pomegranate
21%
Hash browns
Minerals Daily Need Coverage Score
14%
Pomegranate
26%
Hash browns

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 563mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 2.42g)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 13.11g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 56)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $1)
Which food is richer in minerals?
Hash browns
Hash browns is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.