food fight: clash of the nutritional titans

Many of us are eager to eat a clean diet, and might find ourselves indecisive about which healthy foods to put into our shopping baskets. The more nutritious choice is not always obvious.  Here are a few similar foods pitted against each other in the ‘which is the best for me?’ fight. (As cited in professional journal Idea Fitness) –

Almonds v walnuts

While walnuts have higher levels of omega-3 fatty acids, almonds reign supreme in a number of other nutritional elements including protein, fibre, vitamin E, riboflavin, magnesium and phosphorous. Daily almond consumption has also been shown to help reduce inflammation associated with diabetes and heart disease. The winner: almonds.

Kale v spinach 

Compared with spinach, kale has nearly twice as much immunity-boosting vitamin A and 4 times as much Vitamin C. Kale also provides 70% more bone-strengthening vitamin K. The winner: Kale.

Quinoa v brown rice 

Compared with brown rice, quinoa has more protein, fibre, iron, potassium, magnesium, zinc and folate. Quinoa contains a full range of amino acids, making it a valuable protein source for building muscle. The winner: quinoa.

Green peppers v red peppers 

Red bell peppers are simply green bell peppers that have ripened fully and have significantly more vitamin C and beta carotene (great for eye health and immune defence). The winner: red bell peppers.

Canned salmon v canned tuna

Salmon is higher in omega-3 fats (heart protective) and vitamin D, and if you eat the softened bones you’ll get 20 times more calcium than you would by eating tuna. Canned salmon can also contain less toxic mercury than canned tuna. The winner: canned salmon. 

Kidney beans v black beans 

Kidney beans provide 75% more fibre, making them much more filling, (and reducing your risk of getting cardiovascular disease). They also have about twice as much iron as black beans. The winner: kidney beans.