5 “SUPERFOOD” VS.

“REGULAR” FOOD
COMPARISONS THAT WILL
SURPRISE YOU

The claim:
“Superfoods” are always the best choice if
you're focused on your health.
The reality:
Eating well goes way beyond the nutrition label.
 WHITE RICE QUINOA
“Bad” because it's THE The “superfood”
refined, high-carb, and CLAIMS because it's a whole grain
low-fiber. high in protein, fiber, and more.

Percent daily recommended intake**

White rice

12%

32%

22%

18%

16%

28%

21%
194

4.6

0.6

1.4

2%

4%

9%

3%

6%
41.
(1 cup,
cooked,

2)
(B1)

orus
9)

se
um
g)

3)
B6

m
n (B
)
ries

nium
r (g)
s (g

te (B
enriched)
ein (

per
in (B

ane
ssiu
(g)

nesi
min

Iron
min

sph
flavi
Calo

Cop
Carb

Fibe
Fat

Sele
g
Prot

Pota
Fola

Niac

Mag

Man
Thia
Vita
Quinoa

Pho
Ribo
(1 cup,
cooked)
4

11%

19%

13%

12%

30%

28%

15%

18%

58%
222

8.1

3.6

5.2

4%

9%

7%
39.

BEYOND THE NUTRITION LABEL

WHITE RICE IS... QUINOA IS...

High in quality protein compared to other

Low in fiber, so may be ideal if you have
grains, so a particularly good choice for
certain digestive issues.
plant-based eaters.

Enriched in most developed countries, so Filling due to more fiber, protein, and
many nutrients stripped during processing resistant starch, so it could be a better
are added back in. option for fat loss or weight maintenance.

Beneficial for people looking to gain Rich in phytonutrients quercetin,

weight and athletes with high carb needs, kaempferol, and squalene, which may
since it's easy to digest. help fight heart disease and cancer.

Significant in various cultures. Naturally gluten-free.

Possibly easier to overeat because of its Sometimes too filling for people trying to
low fiber content and easy digestibility. gain weight but struggling with appetite.

Contaminated with arsenic (mostly a A carrier of saponin, phytic acid, and

consideration for U.S.-produced rice; jasmine oxalate, which can reduce mineral
and basmati from North India, North Pakistan, absorption and increase risk of kidney
and Nepal tend to have lowest levels). stones in sensitive people.

Takeaway: Enriched white rice mostly holds its own in nutrient content;
both grains can be good choices depending on context and goals.
 ICEBERG KALE
LETTUCE THE The “superfood”
A “total waste” because
CLAIMS because it's packed with
of its lack of nutrients. vitamins, antioxidants, and fiber.

Percent daily recommended intake

Iceberg
1

22%
0.6

0.1

2.3

0.9

7%

3%

2%

5%

2%

1%

1%

1%

3%

2%

1%

4%
10.

lettuce
(1 cup)

2)
(B1)

se
um
g)

9)
B6

m
C

n (B
A
)
ries

r (g)
s (g

ium
ein (

per
te (B

ane
ssiu
(g)

min
min

nesi
min

Iron
min

min

flavi
Calo

Calc

Cop
Carb

Fibe
Fat

g
Prot

Vita
Vita

Pota
Vita

Fola

Mag

Man
Vita

Thia

Ribo
Kale
(1 cup)
%

%
5

10%

26%
2.2

0.5

6.7

1.3

9%

5%

5%

5%

9%

6%

9%

6%
206

134

684
33.

Iceberg lettuce is rich in... Kale is rich in...

• Apigenin, a phytochemical thought to be • Quercetin and kaempferol, two powerful antioxidants.
anti-carcinogenic. • Sulforaphane and indole-3-carbinol, which may be
anti-carcinogenic.
• Lutein and zeaxanthin, which seem to lower risk of
age-related eye degeneration.

BEYOND THE NUTRITION LABEL

ICEBERG LETTUCE MIGHT BE THE KALE MIGHT BE THE

BETTER CHOICE IF YOU... BETTER CHOICE IF YOU...

Are more likely to eat Are looking for a little

a salad if you use it as extra “crunch” in your Like it.
a base. meal.

Want more volume

Can only stomach kale with few calories and
with an excessive amount Want to expand your
lots of water, helping
of butter, salad dressing, vegetable repertoire or try
you feel more
or oil. a more "exotic" vegetable.
physically satisfied.

Will happily eat a large Are trying to increase

your vegetable intake You enjoy the “meatiness”
quantity of it, but can
and iceberg lettuce is or thick texture it provides
only manage a couple
one of the only ones in Super Shakes.
of bites of kale.
you like.

Takeaway: Kale beats iceberg lettuce in nutrient content, but iceberg's crunch,
water content, and mellow flavor also make it a good option for many people.
 OLIVE OIL COCONUT OIL
Rich in vitamins, anti- THE The “superfood” because it
inflammatory compounds, and CLAIMS contains metabolism-boosting
healthy fats... but it's “old news.” medium-chain triglycerides (MCTs).

Percent daily
recommended intake

8
5

10%

10%
Extra virgin olive oil

119

103
1.9

9.8

1.4

7%
131
13.
(1 tablespoon)

g)

g)
)
at (g

s (m
(g
ids (
)

t
g

d fa
f
fat (

acid

K
d

E
ries

c
rate
(g)

min
a

min

Iron
t
ated

fatty

fatty
tura
Calo

Fat

satu

Vita
Vita
unsa
r
Satu

ga-3

ga-6
oun

Poly
Mon

Ome

Ome
Extra virgin coconut oil
(1 tablespoon)
5

7
116

243
0.8

0.2

0%

0%

0%
13.

11.

Olive oil is rich in... Coconut oil is rich in...

• Oleic acid, which provides heart health benefits and
may fight inflammation and cancer.
• Phenols, which are powerful antioxidants with many
potential benefits including fighting inflammation,
viruses, and tumors.
• Lauric acid†, which may have antibacterial and antimicrobial
benefits.
† Lauric acid is sometimes considered an MCT, but it's not one of the MCTs that
may have metabolism-boosting benefits—those only make up a small portion of
coconut oil's fat content.

BEYOND THE NUTRITION LABEL

OLIVE OIL MIGHT BE THE COCONUT OIL MIGHT BE THE

BETTER CHOICE IF YOU... BETTER CHOICE IF YOU...

Want to minimize saturated fat Don't get much saturated fat

or prioritize heart-healthy fats. from other sources.

Are looking for a plant-based Are looking for a plant-based replacement

replacement for butter. for butter or shortening in baked goods.

Want to replace other vegetable oils in Want to add a coconut flavor

salad dressings or for oven roasting. to a savory dish.

Takeaway: Olive oil wins out over coconut oil nutritionally, but the best
choice depends on your overall fat intake and how you're cooking.
 WHOLE EGGS EGG WHITES
Whole eggs raise Whole eggs are THE Since they’re basical- When you eat egg
your cholesterol one of the most CLAIMS ly pure protein, it’s whites, you’re missing
OR OR
and are bad for nutritious foods always better to out on the healthiest
your heart. on earth. choose egg whites. part of the egg.

Percent daily recommended intake

1 whole egg
5

14%

11%

10%

23%
574
6.3

5.0

1.5

1.9

0.7

0.4

5%

6%

5%
37
71.

g)
t (g)

(mg
g)

s (m
fat (
t (g)

d fa

(B2)
s

orus
B12
acid

acid

9)
g)

nium
d fa

A
ries

ted

)
rate

te (B
ein (

(g)

s (g

n
min

Iron

sph
flavi

min
fatty

fatty
tura
Calo

rate
Fat

Sele
satu

Carb
Prot

Fola
Vita

Pho
Ribo

Vita
unsa
Satu

ga-3

ga-6
oun
Poly
Mon

Ome

Ome
6

18%

18%
7.2

0.2

0.4

0%

0%

0%

0%

0%
2 egg whites
31.

Egg yolks are rich in... Egg whites are rich in...
• Choline, which plays an • Lutein and zeaxanthin, which • Very high quality protein—one of
important role in brain seem to lower risk of the absolute best sources.
function and eye health. age-related eye degeneration.

BEYOND THE NUTRITION LABEL

WHOLE EGGS... EGG WHITES...

Have a distinct flavor and are tasty

on their own. Are ideal for anyone looking to boost protein
intake with minimal added calories.
Can be hard-boiled for an easily portable
whole-food snack.
Can be added to many dishes and seasoned
Include the yolk, which contains the majority creatively because their taste is neutral.
of an egg's most beneficial nutrients.

Can be used together for the best of both worlds.

Should always be cooked, because they

Won't increase blood cholesterol or the risk
contain avidin (an antinutrient that prevents
of heart or artery disease—for most people.
biotin absorption) when raw.

Should likely be minimized for people with

diabetes, heart disease, and/or familial May be considered bland.
hypercholesterolemia.

Takeaway: Egg whites have fewer nutrients than whole eggs, but unless you
have specific health conditions, the choice comes down to personal preference.
 BANANAS BLUEBERRIES
Are “fattening” because THE The “superfood”
they're higher in calories CLAIMS because of their cancer-
and carbs that other fruits. fighting antioxidants.

Percent daily recommended intake

Bananas

22%

10%
28%

15%

20%
133

1.6

0.5

3.9

1%

8%

6%

6%
18
34.
(1 cup, sliced)

(B2)
B6

se
um
g)

9)

m
K
C
)
)
ries

r (g)
ar (g
s (g
ein (

per
te (B

ane
ssiu
(g)

min

nesi
min

n
min

flavi
Calo

Cop
Carb

Fibe
Fat

g
Prot

Vita

Pota
Sug

Vita

Vita

Fola

Mag

Man
Ribo
Blueberries
(1 cup)
4

24%

36%

25%
1.1

0.5

3.6

4%

2%

4%

2%

3%

4%
15
84.

21.

Bananas are rich in... Blueberries are rich in...

• Catechins, which may reduce risk of heart disease.
• Dopamine, which acts as an antioxidant.
• Resistant starch, which can improve insulin sensitivity,
lower blood sugar levels, and reduce appetite (the
greener the banana, the more resistant starch).
• Anthocyanidins and anthocyanins, both
powerful antioxidants.
• Flavonoids, which promote protective enzymes
in the liver and have antiseptic properties.
• Resveratrol, which may protect heart health.

BEYOND THE NUTRITION LABEL

BANANAS MIGHT BE THE BLUEBERRIES MIGHT BE

BETTER CHOICE IF YOU... THE BETTER CHOICE IF YOU...

Need easily-digestible carbs before,

Are on a lower-carbohydrate diet.
during, or after a workout.

C Are looking for a good source of

K Are looking for a good source of
B6
potassium and vitamins C and B6.
K vitamin C or K.
C C

Want an on-the-go snack. Have time to wash and dry them

before eating.

Like how they taste. Like how they taste.

Takeaway: Despite bananas' higher carb and sugar content,

they can be just as healthy an option as blueberries.
 HOW “SUPER” A FOOD IS DEPENDS ON YOUR...

Goals Individual body Priorities

(allergies, intolerances, illnesses,
medical conditions, etc.)

Preferences Current diet

This is why we don’t deem foods “good” or “bad.”

It’s about choosing more or less optimal foods FOR YOU.

NO SINGLE FOOD WILL TRANSFORM YOUR DIET.

BUT THESE TIPS MIGHT.

Eat slowly to Eat a wide variety of Consider how food Think “a little bit better.”
80% full. minimally-processed preparation may affect Small improvements, done
whole foods. nutrition. consistently, add up.

Pay attention. What foods make you feel good, and what foods don’t? Build your personal menu
based on the foods that work for you—not whatever’s the “superfood” of the month.

* Source for nutrition data: nutritiondata.self.com

**Nutrients with less than 5% of RDI for both foods have been omitted

For the full article explaining this infographic, visit:

www.precisionnutrition.com/superfoods-vs-regular-foods-infographic