French fries vs. Hash browns — In-Depth Nutrition Comparison

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The main differences between french fries and hash browns

French fries are richer in vitamin B6, vitamin B3, and potassium, yet hash browns are richer in vitamin E.
Daily need coverage for sodium for hash browns is 15% higher.
French fries contain 3 times more folate than hash browns. French fries contain 30µg of folate, while hash browns contain 12µg.
French fries contain less sodium.
Hash browns have a lower glycemic index than french fries.

Food types used in this article are Fast foods, potato, french fried in vegetable oil and Fast foods, potatoes, hash browns, round pieces or patty.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

French fries

Hash browns

Contains more MagnesiumMagnesium	+66.7%
Contains more PotassiumPotassium	+63.1%
Contains more IronIron	+35%
Contains more CopperCopper	+24%
Contains more ZincZinc	+38.9%
Contains more PhosphorusPhosphorus	+27.6%
Contains less SodiumSodium	-62.9%
Contains more ManganeseManganese	+56.3%
Contains more SeleniumSelenium	+125%

~equal in Calcium ~19mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

French fries

Hash browns

Contains more Vitamin B1Vitamin B1	+24.1%
Contains more Vitamin B3Vitamin B3	+63.4%
Contains more Vitamin B5Vitamin B5	+52.6%
Contains more Vitamin B6Vitamin B6	+100%
Contains more Vitamin KVitamin K	+13.1%
Contains more FolateFolate	+150%

Contains more Vitamin CVitamin C	+14.9%
Contains more Vitamin EVitamin E	+56.9%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.038mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	210mg	566mg	15%
Vitamin B6	0.372mg	0.186mg	14%
Starch		25.74g	11%
Potassium	579mg	355mg	7%
Vitamin B3	3.004mg	1.838mg	7%
Vitamin E	1.67mg	2.62mg	6%
Folate	30µg	12µg	5%
Monounsaturated fat	5.969g	7.827g	5%
Fats	14.73g	17.04g	4%
Carbs	41.44g	28.88g	4%
Fiber	3.8g	2.7g	4%
Phosphorus	125mg	98mg	4%
Manganese	0.247mg	0.158mg	4%
Vitamin B5	0.58mg	0.38mg	4%
Magnesium	35mg	21mg	3%
Iron	0.81mg	0.6mg	3%
Copper	0.124mg	0.1mg	3%
Vitamin B1	0.17mg	0.137mg	3%
Choline	36.8mg	17.8mg	3%
Calories	312kcal	272kcal	2%
Protein	3.43g	2.58g	2%
Polyunsaturated fat	5.398g	5.665g	2%
Omega-3 (ALA)	0.407g	0.441g	2%
Vitamin C	4.7mg	5.4mg	1%
Zinc	0.5mg	0.36mg	1%
Selenium	0.9µg	0.4µg	1%
Vitamin K	11.2µg	9.9µg	1%
Saturated fat	2.336g	2.54g	1%
Omega-6 (Linoleic acid)	4.898g	5.131g	1%
Protein per 100 calories	1.1g	0.95g	N/A
Calories per 10 g protein	910kcal	1054kcal	N/A
Weight per 100 calories	32g	37g	N/A
Unsaturated / Saturated Fat ratio	4.9	5.3	N/A
Net carbs	37.64g	26.18g	N/A
Calcium	18mg	19mg	0%
Sugar	0.3g	0.56g	N/A
Vitamin B2	0.039mg	0.038mg	0%
Trans fat	0.06g	0.056g	N/A
Fructose		0.24g	0%
Omega-3 (Eicosatrienoic acid)	0.001g	0g	N/A
Omega-6 (Gamma-linolenic acid)	0.029g	0.03g	N/A
Omega-6 (Eicosadienoic acid)	0.007g	0.008g	N/A