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  6. Pumpkin vs. Hash browns

Pumpkin vs. Hash browns — In-Depth Nutrition Comparison

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How are pumpkin and hash browns different?

  • Pumpkin is richer in vitamin A, while hash browns are higher in vitamin E, vitamin B6, fiber, vitamin B3, phosphorus, vitamin K, and vitamin B1.
  • Pumpkin covers your daily need for vitamin A, 170% more than hash browns.
  • Pumpkin is lower in saturated fat.

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

Infographic

Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 IronIron +33.3%
Contains more CopperCopper +27%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +75%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +122.7%
Contains more ManganeseManganese +26.4%
Contains more SeleniumSelenium +33.3%
~equal in Calcium ~19mg
~equal in Potassium ~355mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more FolateFolate +33.3%
Contains more Vitamin EVitamin E +147.2%
Contains more Vitamin B1Vitamin B1 +174%
Contains more Vitamin B3Vitamin B3 +206.3%
Contains more Vitamin B5Vitamin B5 +27.5%
Contains more Vitamin B6Vitamin B6 +204.9%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +117.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Hash browns DV% diff.
Vitamin A 426µg 0µg 47%
Polyunsaturated fat 0.005g 5.665g 38%
Fats 0.1g 17.04g 26%
Sodium 1mg 566mg 25%
Monounsaturated fat 0.013g 7.827g 20%
Calories 26kcal 272kcal 12%
Starch 25.74g 11%
Saturated fat 0.052g 2.54g 11%
Vitamin B6 0.061mg 0.186mg 10%
Vitamin E 1.06mg 2.62mg 10%
Fiber 0.5g 2.7g 9%
Phosphorus 44mg 98mg 8%
Vitamin B3 0.6mg 1.838mg 8%
Carbs 6.5g 28.88g 7%
Vitamin K 1.1µg 9.9µg 7%
Vitamin B1 0.05mg 0.137mg 7%
Vitamin B2 0.11mg 0.038mg 6%
Vitamin C 9mg 5.4mg 4%
Iron 0.8mg 0.6mg 3%
Copper 0.127mg 0.1mg 3%
Protein 1g 2.58g 3%
Vitamin B5 0.298mg 0.38mg 2%
Magnesium 12mg 21mg 2%
Choline 8.2mg 17.8mg 2%
Manganese 0.125mg 0.158mg 1%
Folate 16µg 12µg 1%
Net carbs 6g 26.18g N/A
Calcium 21mg 19mg 0%
Potassium 340mg 355mg 0%
Sugar 2.76g 0.56g N/A
Zinc 0.32mg 0.36mg 0%
Selenium 0.3µg 0.4µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +85.9%
Contains more ProteinProtein +158%
Contains more FatsFats +16940%
Contains more CarbsCarbs +344.3%
Contains more OtherOther +178.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 -98%
Contains more Mono. FatMonounsaturated fat +60107.7%
Contains more Poly. FatPolyunsaturated fat +113200%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.