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Quinoa vs. Hash browns — In-Depth Nutrition Comparison

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Summary of differences between quinoa and hash browns

  • Quinoa has more manganese, iron, magnesium, copper, and phosphorus; however, hash browns are higher in vitamin E, vitamin B3, and vitamin K.
  • Hash browns cover your daily need for sodium, 24% more than quinoa.
  • Quinoa has 4 times more manganese than hash browns. While quinoa has 0.631mg of manganese, hash browns have only 0.158mg.
  • Quinoa has less saturated fat.

These are the specific foods used in this comparison Quinoa, cooked and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Quinoa 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.
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 MagnesiumMagnesium +204.8%
Contains more IronIron +148.3%
Contains more CopperCopper +92%
Contains more ZincZinc +202.8%
Contains more PhosphorusPhosphorus +55.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +299.4%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +11.8%
Contains more PotassiumPotassium +106.4%

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.
Quinoa
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 B2Vitamin B2 +189.5%
Contains more FolateFolate +250%
Contains more CholineCholine +29.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +315.9%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B3Vitamin B3 +346.1%
Contains more Vitamin B6Vitamin B6 +51.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 ProteinProtein +70.5%
Contains more WaterWater +45.3%
Contains more FatsFats +787.5%
Contains more CarbsCarbs +35.6%
Contains more OtherOther +189.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -90.9%
Contains more Mono. FatMonounsaturated fat +1382.4%
Contains more Poly. FatPolyunsaturated fat +425.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
0
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +46%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Hash browns DV% diff.
Polyunsaturated fat 1.078g 5.665g 31%
Sodium 7mg 566mg 24%
Fats 1.92g 17.04g 23%
Manganese 0.631mg 0.158mg 21%
Monounsaturated fat 0.528g 7.827g 18%
Vitamin E 0.63mg 2.62mg 13%
Iron 1.49mg 0.6mg 11%
Saturated fat 0.231g 2.54g 10%
Magnesium 64mg 21mg 10%
Copper 0.192mg 0.1mg 10%
Vitamin B3 0.412mg 1.838mg 9%
Calories 120kcal 272kcal 8%
Folate 42µg 12µg 8%
Vitamin K 0µg 9.9µg 8%
Vitamin B5 0.38mg 8%
Phosphorus 152mg 98mg 8%
Zinc 1.09mg 0.36mg 7%
Vitamin B2 0.11mg 0.038mg 6%
Vitamin C 0mg 5.4mg 6%
Potassium 172mg 355mg 5%
Vitamin B6 0.123mg 0.186mg 5%
Selenium 2.8µg 0.4µg 4%
Protein 4.4g 2.58g 4%
Vitamin B1 0.107mg 0.137mg 3%
Carbs 21.3g 28.88g 3%
Starch 17.63g 25.74g 3%
Choline 23mg 17.8mg 1%
Net carbs 18.5g 26.18g N/A
Calcium 17mg 19mg 0%
Sugar 0.87g 0.56g N/A
Fiber 2.8g 2.7g 0%
Trans fat 0.056g N/A
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Fructose 0.24g 0%
Omega-3 - DHA 0.015g 0g N/A
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
Quinoa Hash browns
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
20%
Hash browns
Minerals Daily Need Coverage Score
38%
Quinoa
26%
Hash browns

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 559mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 2.309g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.31g)
Which food is richer in vitamins?
Hash browns
Hash browns is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.