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Battle of the Superfoods

Last updated 5 years ago

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.

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Disclaimer: The materials provided are intended for informational purposes only. You should contact your doctor for medical advice. Use of and access to this website or other materials do not create a physician-patient relationship. The opinions expressed through this website are the opinions of the individual author and may not reflect the opinions of the hospital, medical staff, or any individual physician or other healthcare professional.
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