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  6. Wild rice raw vs. Hash browns

Wild rice raw vs. Hash browns — In-Depth Nutrition Comparison

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The main differences between wild rice raw and hash browns

  • Wild rice raw is richer than hash browns in manganese, zinc, phosphorus, copper, magnesium, vitamin B3, folate, vitamin B2, and iron.
  • Daily need coverage for manganese for wild rice raw is 51% higher.
  • Wild rice raw contains 17 times more zinc than hash browns. Wild rice raw contains 5.96mg of zinc, while hash browns contain 0.36mg.
  • Wild rice raw contains less sodium.

Food types used in this article are Wild rice, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 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 +742.9%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +226.7%
Contains more CopperCopper +424%
Contains more ZincZinc +1555.6%
Contains more PhosphorusPhosphorus +341.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +741.1%
Contains more SeleniumSelenium +600%
~equal in Calcium ~19mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +589.5%
Contains more Vitamin B3Vitamin B3 +266.3%
Contains more Vitamin B5Vitamin B5 +182.6%
Contains more Vitamin B6Vitamin B6 +110.2%
Contains more FolateFolate +691.7%
Contains more CholineCholine +96.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +219.5%
Contains more Vitamin B1Vitamin B1 +19.1%
Contains more Vitamin KVitamin K +421.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Hash browns DV% diff.
Manganese 1.329mg 0.158mg 51%
Zinc 5.96mg 0.36mg 51%
Phosphorus 433mg 98mg 48%
Copper 0.524mg 0.1mg 47%
Magnesium 177mg 21mg 37%
Polyunsaturated fat 0.676g 5.665g 33%
Vitamin B3 6.733mg 1.838mg 31%
Fats 1.08g 17.04g 25%
Sodium 7mg 566mg 24%
Protein 14.73g 2.58g 24%
Folate 95µg 12µg 21%
Monounsaturated fat 0.159g 7.827g 19%
Vitamin B2 0.262mg 0.038mg 17%
Iron 1.96mg 0.6mg 17%
Vitamin B6 0.391mg 0.186mg 16%
Carbs 74.9g 28.88g 15%
Vitamin B5 1.074mg 0.38mg 14%
Fiber 6.2g 2.7g 14%
Vitamin E 0.82mg 2.62mg 12%
Starch 25.74g 11%
Saturated fat 0.156g 2.54g 11%
Vitamin K 1.9µg 9.9µg 7%
Vitamin C 0mg 5.4mg 6%
Calories 357kcal 272kcal 4%
Selenium 2.8µg 0.4µg 4%
Choline 35mg 17.8mg 3%
Vitamin B1 0.115mg 0.137mg 2%
Potassium 427mg 355mg 2%
Net carbs 68.7g 26.18g N/A
Calcium 21mg 19mg 0%
Sugar 2.5g 0.56g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.056g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%
Fructose 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +470.9%
Contains more CarbsCarbs +159.3%
Contains more FatsFats +1477.8%
Contains more WaterWater +534.9%
Contains more OtherOther +45.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -93.9%
Contains more Mono. FatMonounsaturated fat +4822.6%
Contains more Poly. FatPolyunsaturated fat +738%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 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 SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.