Food Face Off: Which is Healthier?

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Can you guess which food is better for you?
Food Face Off: Which is Healthier?
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Compare two similar foods side-by-side to see which is the nutritional powerhouse.

Quinoa vs. Brown Rice


Though both are healthy (and brown rice can help lower cholesterol), quinoa gets our vote because it has extra protein, fiber, and iron. Quinoa also packs more folate, zinc, potassium, and phosphorus.

Baked Potato vs. Sweet Potato


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If you’re not a fan of sweet potatoes, you’ll be happy to know we declare this one 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.

Kale vs. Spinach


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Kale has had an amazing resurgence in popularity lately and there’s a good reason for all the hype: kale has more protein, more calcium, and more vitamin C than spinach, plus a ton of vitamin A, and vitamin K. That’s a whole lot of reasons to eat kale!

Fresh Produce vs. Frozen Produce


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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’re calling this one a tie — depending on the season!

Cow’s Milk vs. Almond Milk


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Cow’s milk proves that some things just don’t go out of style. It has significantly more protein than almond milk, and store-bought almond milk is usually loaded with sugar, flavorings, and fillers. Unless you’re lactose intolerant, cow’s milk is still a great, healthy choice. 

Do you agree with our food face-off winners? Tell us why or why not in the comments below!

Kristie Collado is The Daily Meal’s Cook Editor. Follow her on Twitter @KColladoCook.