Sweet potato vs. Hash browns — In-Depth Nutrition Comparison
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Summary of differences between sweet potato and hash browns
- Sweet potato has more vitamin A, vitamin B5, and copper; however, hash browns are higher in vitamin E, vitamin B3, phosphorus, vitamin K, and monounsaturated fat.
- Sweet potato covers your daily need for vitamin A, 284% more than hash browns.
- Sweet potato has 2 times more vitamin B5 than hash browns. While sweet potato has 0.8mg of vitamin B5, hash browns have only 0.38mg.
- Sweet potato has less sodium.
- The glycemic index of sweet potato is higher.
These are the specific foods used in this comparison Sweet potato, raw, unprepared and Fast foods, potatoes, hash browns, round pieces or patty.
Infographic
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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.
| Contains more MagnesiumMagnesium | +19% |
| Contains more CalciumCalcium | +57.9% |
| Contains more CopperCopper | +51% |
| Contains less SodiumSodium | -90.3% |
| Contains more ManganeseManganese | +63.3% |
| Contains more SeleniumSelenium | +50% |
| Contains more ZincZinc | +20% |
| Contains more PhosphorusPhosphorus | +108.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +60.5% |
| Contains more Vitamin B5Vitamin B5 | +110.5% |
| Contains more Vitamin B6Vitamin B6 | +12.4% |
| Contains more Vitamin CVitamin C | +125% |
| Contains more Vitamin EVitamin E | +907.7% |
| Contains more Vitamin B1Vitamin B1 | +75.6% |
| Contains more Vitamin B3Vitamin B3 | +230% |
| Contains more Vitamin KVitamin K | +450% |
| Contains more CholineCholine | +44.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 709µg | 0µg | 79% |
| Polyunsaturated fat | 0.014g | 5.665g | 38% |
| Fats | 0.05g | 17.04g | 26% |
| Sodium | 55mg | 566mg | 22% |
| Monounsaturated fat | 0.001g | 7.827g | 20% |
| Vitamin E | 0.26mg | 2.62mg | 16% |
| Saturated fat | 0.018g | 2.54g | 11% |
| Calories | 86kcal | 272kcal | 9% |
| Vitamin B5 | 0.8mg | 0.38mg | 8% |
| Vitamin B3 | 0.557mg | 1.838mg | 8% |
| Phosphorus | 47mg | 98mg | 7% |
| Vitamin K | 1.8µg | 9.9µg | 7% |
| Copper | 0.151mg | 0.1mg | 6% |
| Vitamin B1 | 0.078mg | 0.137mg | 5% |
| Starch | 12.65g | 25.74g | 5% |
| Manganese | 0.258mg | 0.158mg | 4% |
| Carbs | 20.12g | 28.88g | 3% |
| Vitamin C | 2.4mg | 5.4mg | 3% |
| Vitamin B2 | 0.061mg | 0.038mg | 2% |
| Protein | 1.57g | 2.58g | 2% |
| Vitamin B6 | 0.209mg | 0.186mg | 2% |
| Potassium | 337mg | 355mg | 1% |
| Calcium | 30mg | 19mg | 1% |
| Fiber | 3g | 2.7g | 1% |
| Choline | 12.3mg | 17.8mg | 1% |
| Magnesium | 25mg | 21mg | 1% |
| Zinc | 0.3mg | 0.36mg | 1% |
| Fructose | 0.7g | 0.24g | 1% |
| Net carbs | 17.12g | 26.18g | N/A |
| Iron | 0.61mg | 0.6mg | 0% |
| Sugar | 4.18g | 0.56g | N/A |
| Selenium | 0.6µg | 0.4µg | 0% |
| Trans fat | 0g | 0.056g | N/A |
| Folate | 11µg | 12µg | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.055mg | 0% | |
| Leucine | 0.092mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.029mg | 0% | |
| Phenylalanine | 0.089mg | 0% | |
| Valine | 0.086mg | 0% | |
| Histidine | 0.031mg | 0% | |
| Omega-3 - ALA | 0.441g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.03g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 5.131g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
2.58 g
Fats:
17.04 g
Carbs:
28.88 g
Water:
49.27 g
Other:
2.23 g
| Contains more WaterWater | +56.9% |
| Contains more ProteinProtein | +64.3% |
| Contains more FatsFats | +33980% |
| Contains more CarbsCarbs | +43.5% |
| Contains more OtherOther | +127.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
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 | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +782600% |
| Contains more Poly. FatPolyunsaturated fat | +40364.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 GlucoseGlucose | +209.7% |
| Contains more FructoseFructose | +191.7% |
| Contains more StarchStarch | +103.5% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g