Although these two burgers are about the same in calories, turkey burgers have more fat and cholesterol. Veggie burgers have more fiber, iron, vitamins, and minerals; just be sure you make your veggie burgers from scratch or get a low-sodium variety to avoid eating too much salt.
Though both are healthy and brown rice can help lower cholesterol, quinoa wins this face-off because of its extra protein, fiber, and iron. Quinoa also packs more folate, zinc, potassium, and phosphorus.
If you’re not a fan of sweet potatoes, you’ll be happy to know this one’s a tie. Though sweet potatoes are often considered superior to white potatoes because of their beta-carotene and vitamin A and C content, white potatoes have less sugar and significantly more brain-boosting folate.
Assuming you choose a variety that’s low in added sugar, Greek yogurt wins this face-off with its extra protein and lower sodium. And, if fat is a concern, many brands of Greek yogurt now offer low-fat or fat-free varieties.
Over time, frozen produce does lose some nutrient value, but not enough to significantly impact their healthfulness. Frozen vegetables are often “picked at the peak of ripeness” (a.k.a. “in season” — a time when their nutrient value is highest) and “flash-frozen,” a process that helps minimize nutrient loss. The bottom line? Produce picked in-season retains more nutrients than when it's picked unripe and shipped at higher temperatures. Eat fruits and vegetables that are in season for the best nutrition, but if you can’t get fresh fruit in season, you might be better off with frozen.
We’ve all heard that “butter is back,” but is it really? We say yes. Margarine can have up to five times as much trans fat as butter (fat that lowers your “good” cholesterol and raises your “bad” cholesterol) and may actually increase the risk of heart disease. Butter is higher in saturated fat though, so if that’s a concern, try olive oil instead.