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  6. Spinach raw vs. Hash browns

Spinach raw vs. Hash browns — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and hash browns

  • Hash browns have less vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, and vitamin B2 than spinach raw.
  • Spinach raw covers your daily need for vitamin K, 394% more than hash browns.
  • Spinach raw has 4689 times more vitamin A than hash browns. While spinach raw has 9377IU of vitamin A, hash browns have only 2IU.
  • Spinach raw has less sodium.
  • The glycemic index of hash browns is higher.

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

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +276.2%
Contains more CalciumCalcium +421.1%
Contains more PotassiumPotassium +57.2%
Contains more IronIron +351.7%
Contains more CopperCopper +30%
Contains more ZincZinc +47.2%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +467.7%
Contains more SeleniumSelenium +150%
Contains more PhosphorusPhosphorus +100%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +420.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +397.4%
Contains more Vitamin KVitamin K +4777.8%
Contains more FolateFolate +1516.7%
Contains more Vitamin EVitamin E +29.1%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B3Vitamin B3 +153.9%
Contains more Vitamin B5Vitamin B5 +484.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.186mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~17.8mg

All nutrients comparison - raw data values

Nutrient Spinach raw Hash browns DV% diff.
Vitamin K 482.9µg 9.9µg 394%
Vitamin A 469µg 0µg 52%
Folate 194µg 12µg 46%
Polyunsaturated fat 0.165g 5.665g 37%
Manganese 0.897mg 0.158mg 32%
Iron 2.71mg 0.6mg 26%
Fats 0.39g 17.04g 26%
Vitamin C 28.1mg 5.4mg 25%
Sodium 79mg 566mg 21%
Monounsaturated fat 0.01g 7.827g 20%
Magnesium 79mg 21mg 14%
Vitamin B2 0.189mg 0.038mg 12%
Calories 23kcal 272kcal 12%
Saturated fat 0.063g 2.54g 11%
Starch 25.74g 11%
Calcium 99mg 19mg 8%
Carbs 3.63g 28.88g 8%
Vitamin B3 0.724mg 1.838mg 7%
Phosphorus 49mg 98mg 7%
Vitamin B5 0.065mg 0.38mg 6%
Potassium 558mg 355mg 6%
Vitamin B1 0.078mg 0.137mg 5%
Vitamin E 2.03mg 2.62mg 4%
Copper 0.13mg 0.1mg 3%
Zinc 0.53mg 0.36mg 2%
Fiber 2.2g 2.7g 2%
Selenium 1µg 0.4µg 1%
Protein 2.86g 2.58g 1%
Vitamin B6 0.195mg 0.186mg 1%
Net carbs 1.43g 26.18g N/A
Sugar 0.42g 0.56g N/A
Trans fat 0g 0.056g N/A
Choline 19.3mg 17.8mg 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +85.5%
Contains more FatsFats +4269.2%
Contains more CarbsCarbs +695.6%
Contains more OtherOther +29.7%
~equal in Protein ~2.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -97.5%
Contains more Mono. FatMonounsaturated fat +78170%
Contains more Poly. FatPolyunsaturated fat +3333.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +181.8%
Contains more FructoseFructose +60%
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.