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  6. Sweet potato vs. Hash browns

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 RAE, Vitamin B5, and Copper, however, Hash browns are higher in Vitamin E , Vitamin B3, Phosphorus, Vitamin K, and Polyunsaturated fat.
  • Sweet potato covers your daily need of Vitamin A RAE 79% 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.

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

Infographic

Sweet potato 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.
Sweet potato
Sweet potato
7
:
3
Hash browns
Hash browns
Contains more Calcium +57.9%
Contains more Magnesium +19%
Contains less Sodium -90.3%
Contains more Copper +51%
Contains more Manganese +63.3%
Contains more Selenium +50%
Contains more Phosphorus +108.5%
Contains more Zinc +20%
Equal in Iron - 0.6
Equal in Potassium - 355
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Hash browns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Contains more Calcium +57.9%
Contains more Magnesium +19%
Contains less Sodium -90.3%
Contains more Copper +51%
Contains more Manganese +63.3%
Contains more Selenium +50%
Contains more Phosphorus +108.5%
Contains more Zinc +20%
Equal in Iron - 0.6
Equal in Potassium - 355

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.
Sweet potato
Sweet potato
4
:
6
Hash browns
Hash browns
Contains more Vitamin A +709250%
Contains more Vitamin B2 +60.5%
Contains more Vitamin B5 +110.5%
Contains more Vitamin B6 +12.4%
Contains more Vitamin E +907.7%
Contains more Vitamin C +125%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B3 +230%
Contains more Vitamin K +450%
Equal in Folate - 12
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 A +709250%
Contains more Vitamin B2 +60.5%
Contains more Vitamin B5 +110.5%
Contains more Vitamin B6 +12.4%
Contains more Vitamin E +907.7%
Contains more Vitamin C +125%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B3 +230%
Contains more Vitamin K +450%
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Hash browns
Hash browns
Contains more Water +56.9%
Contains more Protein +64.3%
Contains more Fats +33980%
Contains more Carbs +43.5%
Contains more Other +127.6%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +56.9%
Contains more Protein +64.3%
Contains more Fats +33980%
Contains more Carbs +43.5%
Contains more Other +127.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Hash browns
Hash browns
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +782600%
Contains more Polyunsaturated fat +40364.3%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 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 -99.3%
Contains more Monounsaturated Fat +782600%
Contains more Polyunsaturated fat +40364.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
1
Hash browns
Hash browns
Contains more Sucrose +∞%
Contains more Glucose +209.7%
Contains more Fructose +191.7%
Contains more Starch +103.5%
Sweet potato
75% 15% 6% 4%
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
Hash browns
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 Sucrose +∞%
Contains more Glucose +209.7%
Contains more Fructose +191.7%
Contains more Starch +103.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Hash browns Opinion
Net carbs 17.12g 26.18g Hash browns
Protein 1.57g 2.58g Hash browns
Fats 0.05g 17.04g Hash browns
Carbs 20.12g 28.88g Hash browns
Calories 86kcal 272kcal Hash browns
Starch 12.65g 25.74g Hash browns
Fructose 0.7g 0.24g Sweet potato
Sugar 4.18g 0.56g Hash browns
Fiber 3g 2.7g Sweet potato
Calcium 30mg 19mg Sweet potato
Iron 0.61mg 0.6mg Sweet potato
Magnesium 25mg 21mg Sweet potato
Phosphorus 47mg 98mg Hash browns
Potassium 337mg 355mg Hash browns
Sodium 55mg 566mg Sweet potato
Zinc 0.3mg 0.36mg Hash browns
Copper 0.151mg 0.1mg Sweet potato
Manganese 0.258mg 0.158mg Sweet potato
Selenium 0.6µg 0.4µg Sweet potato
Vitamin A 14187IU 2IU Sweet potato
Vitamin A RAE 709µg 0µg Sweet potato
Vitamin E 0.26mg 2.62mg Hash browns
Vitamin C 2.4mg 5.4mg Hash browns
Vitamin B1 0.078mg 0.137mg Hash browns
Vitamin B2 0.061mg 0.038mg Sweet potato
Vitamin B3 0.557mg 1.838mg Hash browns
Vitamin B5 0.8mg 0.38mg Sweet potato
Vitamin B6 0.209mg 0.186mg Sweet potato
Folate 11µg 12µg Hash browns
Vitamin K 1.8µg 9.9µg Hash browns
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Trans Fat 0g 0.056g Sweet potato
Saturated Fat 0.018g 2.54g Sweet potato
Monounsaturated Fat 0.001g 7.827g Hash browns
Polyunsaturated fat 0.014g 5.665g Hash browns
Omega-6 - Eicosadienoic acid 0g 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
Sweet potato Hash browns
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
21%
Hash browns
Minerals Daily Need Coverage Score
20%
Sweet potato
26%
Hash browns

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 511mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 2.522g)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 3.62g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 14)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.