1,113 studies cited
3,215 foods measured
7,799 compound measurements
163 compounds tracked
USDA laboratory data
Every claim cited to PubMed

Onion Rings Breaded vs Potatoes Hash Brown

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Potatoes Hash Brown is lighter per 100 g: 149 kcal against 274 kcal.
Onion Rings Breaded leads in 15 micronutrients, including Riboflavin (B2), Folate, Vitamin E.
Potatoes Hash Brown leads in 23 micronutrients, including Vitamin A, Niacin (B3), Pantothenic Acid (B5).

Per 100 calories

Nutrient	Onion Rings Breaded	Potatoes Hash Brown
Calories	100 kcal	100 kcal
Protein	1.44 g	1.5 g
Carbs	12.2 g	15.4 g
Fat	5.21 g	3.85 g
Vitamins
Vitamin A	0 µg	7.56 µg
Thiamin (B1)	0.058 mg	0.054 mg
Riboflavin (B2)	0.038 mg	0.017 mg
Niacin (B3)	0.439 mg	1.11 mg
Pantothenic Acid (B5)	0.102 mg	0.329 mg
Vitamin B6	0.046 mg	0.174 mg
Folate	13.6 µg	7.56 µg
Choline	3.91 mg	12.7 mg
Vitamin C	0.949 mg	4.78 mg
Vitamin E	0.188 mg	0.027 mg
Vitamin K	12.4 µg	1.38 µg
Minerals
Calcium	12.8 mg	11.8 mg
Iron	0.404 mg	0.504 mg
Magnesium	6.25 mg	12.2 mg
Phosphorus	23.7 mg	34.1 mg
Potassium	54.5 mg	250 mg
Sodium	120 mg	78.5 mg
Zinc	0.167 mg	0.22 mg
Copper	0.028 mg	0.085 mg
Manganese	0.132 mg	0.129 mg
Selenium	1.65 µg	0.578 µg
Iodine	0 µg	7.06 µg
Carbohydrates
Fiber	0.778 g	1.76 g
Sugar	1.86 g	0.806 g
Starch	9.64 g	11.4 g
Fructose	0.451 g	0.296 g
Fats
Polyunsaturated Fat	2.18 g	1.37 g
Monounsaturated Fat	1.41 g	1.82 g
Saturated Fat	1.07 g	1.34 g
Trans Fat	0.017 g	0 g
Cholesterol	0 mg	5.15 mg
Omega-3 (ALA)	0.301 g	0 g
Omega-6 (Linoleic Acid)	1.63 g	1.25 g
Amino Acids
Histidine	0.032 g	0.034 g
Isoleucine	0.062 g	0.071 g
Leucine	0.101 g	0.103 g
Lysine	0.044 g	0.098 g
Methionine	0.024 g	0.024 g
Cystine	0.031 g	0.017 g
Phenylalanine	0.07 g	0.075 g
Tyrosine	0.046 g	0.055 g
Threonine	0.044 g	0.069 g
Tryptophan	0.02 g	0.026 g
Valine	0.063 g	0.092 g
Arginine	0.095 g	0.08 g
Alanine	0.05 g	0.055 g
Serine	0.072 g	0.408 g
Proline	0.478 g	0.278 g
Glycine	0.057 g	0.055 g
Aspartic Acid	0.151 g	0.059 g
Glutamic Acid	0.074 g	0.069 g

Per 100 grams

Nutrient	Onion Rings Breaded	Potatoes Hash Brown
Calories	274 kcal	149 kcal
Protein	3.94 g	2.23 g
Carbs	33.5 g	22.9 g
Fat	14.3 g	5.73 g
Vitamins
Vitamin A	0 µg	11.3 µg
Thiamin (B1)	0.16 mg	0.08 mg
Riboflavin (B2)	0.104 mg	0.025 mg
Niacin (B3)	1.2 mg	1.66 mg
Pantothenic Acid (B5)	0.279 mg	0.489 mg
Vitamin B6	0.125 mg	0.259 mg
Folate	37.3 µg	11.3 µg
Choline	10.7 mg	18.9 mg
Vitamin C	2.6 mg	7.12 mg
Vitamin E	0.515 mg	0.04 mg
Vitamin K	34.1 µg	2.05 µg
Minerals
Calcium	35 mg	17.6 mg
Iron	1.11 mg	0.75 mg
Magnesium	17.1 mg	18.2 mg
Phosphorus	65 mg	50.8 mg
Potassium	149 mg	372 mg
Sodium	330 mg	117 mg
Zinc	0.457 mg	0.328 mg
Copper	0.076 mg	0.127 mg
Manganese	0.361 mg	0.192 mg
Selenium	4.53 µg	0.86 µg
Iodine	0 µg	10.5 µg
Carbohydrates
Fiber	2.13 g	2.62 g
Sugar	5.1 g	1.2 g
Starch	26.4 g	17 g
Fructose	1.24 g	0.44 g
Fats
Polyunsaturated Fat	5.97 g	2.04 g
Monounsaturated Fat	3.87 g	2.71 g
Saturated Fat	2.94 g	1.99 g
Trans Fat	0.047 g	0 g
Cholesterol	0 mg	7.67 mg
Omega-3 (ALA)	0.824 g	0 g
Omega-6 (Linoleic Acid)	4.47 g	1.86 g
Amino Acids
Histidine	0.087 g	0.051 g
Isoleucine	0.17 g	0.106 g
Leucine	0.278 g	0.153 g
Lysine	0.12 g	0.146 g
Methionine	0.065 g	0.035 g
Cystine	0.086 g	0.026 g
Phenylalanine	0.193 g	0.111 g
Tyrosine	0.125 g	0.082 g
Threonine	0.12 g	0.102 g
Tryptophan	0.056 g	0.038 g
Valine	0.172 g	0.137 g
Arginine	0.259 g	0.119 g
Alanine	0.137 g	0.082 g
Serine	0.196 g	0.607 g
Proline	1.31 g	0.413 g
Glycine	0.156 g	0.082 g
Aspartic Acid	0.414 g	0.088 g
Glutamic Acid	0.204 g	0.103 g

Full profiles

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Onion Rings Breaded and Potatoes Hash Brown, including preparation variants and research-cited compound levels, or compare any two foods.

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