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Zucchini vs. Hash browns — In-Depth Nutrition Comparison

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Summary of differences between zucchini and hash browns

  • Zucchini has more vitamin C; however, hash browns are higher in vitamin E, vitamin B3, phosphorus, vitamin B1, fiber, and copper.
  • Hash browns cover your daily need for sodium, 24% more than zucchini.
  • Zucchini has 3 times more vitamin C than hash browns. While zucchini has 17.9mg of vitamin C, hash browns have only 5.4mg.
  • Zucchini has less saturated fat.
  • The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 less SodiumSodium -98.6%
Contains more ManganeseManganese +12%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +18.8%
Contains more PotassiumPotassium +36%
Contains more IronIron +62.2%
Contains more CopperCopper +88.7%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +157.9%
Contains more SeleniumSelenium +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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +231.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +2083.3%
Contains more Vitamin B1Vitamin B1 +204.4%
Contains more Vitamin B3Vitamin B3 +307.5%
Contains more Vitamin B5Vitamin B5 +86.3%
Contains more Vitamin B6Vitamin B6 +14.1%
Contains more Vitamin KVitamin K +130.2%
Contains more CholineCholine +87.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +92.4%
Contains more ProteinProtein +113.2%
Contains more FatsFats +5225%
Contains more CarbsCarbs +828.6%
Contains more OtherOther +291.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -96.7%
Contains more Mono. FatMonounsaturated fat +71054.5%
Contains more Poly. FatPolyunsaturated fat +6125.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 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 +245.2%
Contains more FructoseFructose +475%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Hash browns DV% diff.
Polyunsaturated fat 0.091g 5.665g 37%
Fats 0.32g 17.04g 26%
Sodium 8mg 566mg 24%
Monounsaturated fat 0.011g 7.827g 20%
Vitamin E 0.12mg 2.62mg 17%
Vitamin C 17.9mg 5.4mg 14%
Calories 17kcal 272kcal 13%
Starch 0g 25.74g 11%
Saturated fat 0.084g 2.54g 11%
Phosphorus 38mg 98mg 9%
Vitamin B3 0.451mg 1.838mg 9%
Carbs 3.11g 28.88g 9%
Vitamin B1 0.045mg 0.137mg 8%
Fiber 1g 2.7g 7%
Copper 0.053mg 0.1mg 5%
Vitamin K 4.3µg 9.9µg 5%
Vitamin B5 0.204mg 0.38mg 4%
Vitamin B2 0.094mg 0.038mg 4%
Protein 1.21g 2.58g 3%
Iron 0.37mg 0.6mg 3%
Potassium 261mg 355mg 3%
Folate 24µg 12µg 3%
Vitamin B6 0.163mg 0.186mg 2%
Choline 9.5mg 17.8mg 2%
Fructose 1.38g 0.24g 1%
Vitamin A 10µg 0µg 1%
Magnesium 18mg 21mg 1%
Manganese 0.177mg 0.158mg 1%
Net carbs 2.11g 26.18g N/A
Calcium 16mg 19mg 0%
Sugar 2.5g 0.56g N/A
Zinc 0.32mg 0.36mg 0%
Selenium 0.2µg 0.4µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g 0.441g N/A
Omega-6 - Gamma-linoleic acid 0g 0.03g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 0.03g 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Hash browns
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Zucchini
20%
Hash browns
Minerals Daily Need Coverage Score
12%
Zucchini
26%
Hash browns

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 558mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 2.456g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 41)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 1.94g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.4)
Which food is richer in minerals?
Hash browns
Hash browns is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.