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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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +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%
~equal in Potassium ~355mg
~equal in Iron ~0.6mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Sweet potato Hash browns 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -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
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
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 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

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.