You want to have a diet that is full of nutrient-packed foods, but when choosing between similar-seeming nutritious items, do you know what the superior choice is? Take this nutrition quiz and see if you know who wins the “food fight” in this battle of nutritional superstars.
1. Strawberries vs. Blueberries?
The winner: Blueberries
Both are health all-stars, but a study in the Journal of Agricultural and Food Chemistry reported that blueberries (particularly wild ones) showed the most antioxidant activity of all the fruits tested.
2. Chicken Breast vs. Turkey Breast?
The winner: Turkey Breast
Both breast meats are free of saturated fat, but turkey has three additional grams of protein per 3oz serving, plus more iron and selenium.
3. Peanut Butter vs. Almond Butter?
The winner: Almond butter
Almond butter has more calcium and magnesium. Both nut butters contain about the same amount of fat, the almond variety has 60% more monounsaturated fat. Almond butter also has 3 times more vitamin E, which is an antioxidant that may reduce cancer risk.
4. Spinach vs. Kale?
The winner: Kale
Kale’s nutritional might would win over even Popeye. Gram for gram, kale contains 4 times more vitamin C, and one and a half times the amount of vitamin A and vitamin K. Kale also contains 3 times more lutein and zeaxanthin, antioxidants deposited in the retina that work together to protect eye health.
5. Cow’s Milk vs. Goat’s Milk?
The winner: Goat’s milk
When Spanish researchers compared cow’s and goat’s milk from animals raised under similar conditions, they found that both have the same amount of essential amino acids needed to repair and build muscle. But goat’s milk contains a larger percentage of omega-3 fats, as well as calcium, phosphorous, magnesium, and conjugated linoleic acid (which may lower cancer risk, improve bone health, and help reduce body fat).
6. Wheat or Rye Bread?
The winner: Rye bread
According to a study in the Nutrition Journal, researchers in Sweden found that participants who ate rye bread for breakfast experienced less hunger later in the day compared with those who ate wheat bread. Rye can have up to 8 grams of fiber per slice-even more than whole wheat, which may help quell hunger.
7. Quinoa vs. Brown Rice?
The winner: Quinoa
Quinoa has 3 extra grams of protein per cooked cup, plus more fiber, iron, and magnesium.
8. Greek Yogurt vs. Regular Yogurt?
The winner: Greek yogurt
The Greek version has about twice as much protein as traditional types.
9. Green Tea vs. Coffee?
The winner: Green tea
Green tea is full of antioxidants, may help ward off diabetes and certain cancers.
10. Pork Tenderloin vs. Beef Tenderloin?
The winner: Pork tenderloin
The pork version has less saturated fat and more B vitamins.
11. Goat Cheese vs. Feta Cheese?
The winner: Goat cheese
Goat cheese has nearly half the cholesterol and a third less sodium.
12. Orange vs. Apple
The winner: Orange
They both have similar amounts of calories and fiber, but oranges have 12 times as much vitamin C.
13. Red Pepper vs. Green Pepper?
The winner: Red pepper
Red pepper reportedly has eight times the vitamin A, which keeps your immune system strong.
14. Flaxseed vs. Flax Seed Oil?
The winner: Flaxseed
The seeds have lots of magnesium, potassium, selenium and fiber.