Potatoes Hash Brown vs Squash Winter
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Squash Winter has more protein per 100 calories: 2.88 g against 1.5 g.
- Squash Winter is lighter per 100 g: 42 kcal against 149 kcal.
- Potatoes Hash Brown leads in 10 micronutrients, including Sodium, Iodine, Starch.
- Squash Winter leads in 36 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Potatoes Hash Brown | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.5 g | 2.88 g |
| Carbs | 15.4 g | 24.4 g |
| Fat | 3.85 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 7.56 µg | 562 µg |
| Thiamin (B1) | 0.054 mg | 0.174 mg |
| Riboflavin (B2) | 0.017 mg | 0.079 mg |
| Niacin (B3) | 1.11 mg | 1.77 mg |
| Pantothenic Acid (B5) | 0.329 mg | 0.905 mg |
| Vitamin B6 | 0.174 mg | 0.357 mg |
| Folate | 7.56 µg | 39 µg |
| Choline | 12.7 mg | 26 mg |
| Vitamin C | 4.78 mg | 23.1 mg |
| Vitamin E | 0.027 mg | 1.03 mg |
| Vitamin K | 1.38 µg | 4.64 µg |
| Minerals | ||
| Calcium | 11.8 mg | 69 mg |
| Iron | 0.504 mg | 1.32 mg |
| Magnesium | 12.2 mg | 56.2 mg |
| Phosphorus | 34.1 mg | 61 mg |
| Potassium | 250 mg | 684 mg |
| Sodium | 78.5 mg | 16.7 mg |
| Zinc | 0.22 mg | 0.414 mg |
| Copper | 0.085 mg | 0.15 mg |
| Manganese | 0.129 mg | 0.419 mg |
| Selenium | 0.578 µg | 1.19 µg |
| Iodine | 7.06 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 1.76 g | 7.95 g |
| Sugar | 0.806 g | 7.56 g |
| Starch | 11.4 g | 0 g |
| Fructose | 0.296 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.37 g | 0.3 g |
| Monounsaturated Fat | 1.82 g | 0.052 g |
| Saturated Fat | 1.34 g | 0.148 g |
| Cholesterol | 5.15 mg | 0 mg |
| Omega-6 (Linoleic Acid) | 1.25 g | 0.112 g |
| Amino Acids | ||
| Histidine | 0.034 g | 0.045 g |
| Isoleucine | 0.071 g | 0.093 g |
| Leucine | 0.103 g | 0.136 g |
| Lysine | 0.098 g | 0.088 g |
| Methionine | 0.024 g | 0.029 g |
| Cystine | 0.017 g | 0.021 g |
| Phenylalanine | 0.075 g | 0.093 g |
| Tyrosine | 0.055 g | 0.081 g |
| Threonine | 0.069 g | 0.071 g |
| Tryptophan | 0.026 g | 0.033 g |
| Valine | 0.092 g | 0.102 g |
| Arginine | 0.08 g | 0.131 g |
| Alanine | 0.055 g | 0.1 g |
| Serine | 0.408 g | 0.255 g |
| Proline | 0.278 g | 0.414 g |
| Glycine | 0.055 g | 0.088 g |
| Aspartic Acid | 0.059 g | 0.086 g |
| Glutamic Acid | 0.069 g | 0.093 g |
Per 100 grams
| Nutrient | Potatoes Hash Brown | Squash Winter |
|---|---|---|
| Calories | 149 kcal | 42 kcal |
| Protein | 2.23 g | 1.21 g |
| Carbs | 22.9 g | 10.2 g |
| Fat | 5.73 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 11.3 µg | 236 µg |
| Thiamin (B1) | 0.08 mg | 0.073 mg |
| Riboflavin (B2) | 0.025 mg | 0.033 mg |
| Niacin (B3) | 1.66 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.489 mg | 0.38 mg |
| Vitamin B6 | 0.259 mg | 0.15 mg |
| Folate | 11.3 µg | 16.4 µg |
| Choline | 18.9 mg | 10.9 mg |
| Vitamin C | 7.12 mg | 9.7 mg |
| Vitamin E | 0.04 mg | 0.433 mg |
| Vitamin K | 2.05 µg | 1.95 µg |
| Minerals | ||
| Calcium | 17.6 mg | 29 mg |
| Iron | 0.75 mg | 0.556 mg |
| Magnesium | 18.2 mg | 23.6 mg |
| Phosphorus | 50.8 mg | 25.6 mg |
| Potassium | 372 mg | 287 mg |
| Sodium | 117 mg | 7 mg |
| Zinc | 0.328 mg | 0.174 mg |
| Copper | 0.127 mg | 0.063 mg |
| Manganese | 0.192 mg | 0.176 mg |
| Selenium | 0.86 µg | 0.5 µg |
| Iodine | 10.5 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 2.62 g | 3.34 g |
| Sugar | 1.2 g | 3.18 g |
| Starch | 17 g | 0 g |
| Fructose | 0.44 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 2.04 g | 0.126 g |
| Monounsaturated Fat | 2.71 g | 0.022 g |
| Saturated Fat | 1.99 g | 0.062 g |
| Cholesterol | 7.67 mg | 0 mg |
| Omega-6 (Linoleic Acid) | 1.86 g | 0.047 g |
| Amino Acids | ||
| Histidine | 0.051 g | 0.019 g |
| Isoleucine | 0.106 g | 0.039 g |
| Leucine | 0.153 g | 0.057 g |
| Lysine | 0.146 g | 0.037 g |
| Methionine | 0.035 g | 0.012 g |
| Cystine | 0.026 g | 0.009 g |
| Phenylalanine | 0.111 g | 0.039 g |
| Tyrosine | 0.082 g | 0.034 g |
| Threonine | 0.102 g | 0.03 g |
| Tryptophan | 0.038 g | 0.014 g |
| Valine | 0.137 g | 0.043 g |
| Arginine | 0.119 g | 0.055 g |
| Alanine | 0.082 g | 0.042 g |
| Serine | 0.607 g | 0.107 g |
| Proline | 0.413 g | 0.174 g |
| Glycine | 0.082 g | 0.037 g |
| Aspartic Acid | 0.088 g | 0.036 g |
| Glutamic Acid | 0.103 g | 0.039 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Potatoes Hash Brown and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.