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.
5 “SUPERFOOD” VS.“REGULAR” FOOD
COMPARISONS THAT WILL SURPRISE YOU
BEYOND THE NUTRITION LABEL
WHITE RICE IS... QUINOA IS...
Low in �ber, so may be ideal if you have certain digestive issues.
Enriched in most developed countries, so many nutrients stripped during processing are added back in.
Contaminated with arsenic (mostly a consideration for U.S.-produced rice; jasmine and basmati from North India, North Pakistan, and Nepal tend to have lowest levels).
Possibly easier to overeat because of its low �ber content and easy digestibility.
Bene�cial for people looking to gain weight and athletes with high carb needs, since it's easy to digest.
Filling due to more �ber, protein, and resistant starch, so it could be a better option for fat loss or weight maintenance.
Rich in phytonutrients quercetin, kaempferol, and squalene, which may help �ght heart disease and cancer.
High in quality protein compared to other grains, so a particularly good choice for plant-based eaters.
Naturally gluten-free.Signi�cant in various cultures.
Sometimes too �lling for people trying to gain weight but struggling with appetite.
A carrier of saponin, phytic acid, and oxalate, which can reduce mineral absorption and increase risk of kidney stones in sensitive people.
12%
11%
32%
19%
22%
13%
2%
12%
18%
4%
4%
30%
9%
28%
3%
9%
16%
15%
6%
18%
28%
58%
21%
7%
Phos
phor
usPo
tass
ium
Iron
Copp
erM
anga
nese
Sele
nium
Vita
min
B6Fo
late
(B9)
Thia
min
(B1)
Ribo
�avin
(B2)
Niac
in (B
3)M
agne
sium
194
222
4.6
8.1
0.6
3.6
41.2
39.4
1.4
5.2
Calo
ries
Prot
ein
(g)
Fat (
g)Ca
rbs
(g)
Fiber
(g)
Percent daily recommended intake**
Quinoa(1 cup,
cooked)
White rice(1 cup,
cooked, enriched)
Takeaway: Enriched white rice mostly holds its own in nutrient content; both grains can be good choices depending on context and goals.
WHITE RICE QUINOATHE
CLAIMS“Bad” because it's
re�ned, high-carb, and low-�ber.
The “superfood” because it's a whole grain high in protein, �ber, and more.
BEYOND THE NUTRITION LABEL
Are more likely to eat a salad if you use it as a base.
Want to expand your vegetable repertoire or try a more "exotic" vegetable.
Like it.
You enjoy the “meatiness” or thick texture it provides in Super Shakes.
Will happily eat a large quantity of it, but can only manage a couple of bites of kale.
Are looking for a little extra “crunch” in your meal.
Are trying to increase your vegetable intake and iceberg lettuce is one of the only ones you like.
Can only stomach kale with an excessive amount of butter, salad dressing, or oil.
Want more volume with few calories and lots of water, helping you feel more physically satis�ed.
7%
206%
3%
134%
22%
684%
2%
9%
5%
5%
2%
5%
1%
5%
1%
9%
1%
6%
3%
9%
2%
6%
1%
10%
Ribo
�avin
(B2)
Calc
iumM
agne
sium
Pota
ssium
Iron
Copp
er
4%
26%
Man
gane
se
Vita
min
AVi
tam
in C
Vita
min
KVi
tam
in B6
Fola
te (B
9)Th
iam
in (B
1)
10.1
33.5
0.6
2.2
0.1
0.5
2.3
6.7
0.9
1.3
Calo
ries
Prot
ein
(g)
Fat (
g)Ca
rbs
(g)
Fiber
(g)
Percent daily recommended intake
Kale(1 cup)
Iceberg lettuce(1 cup)
Kale is rich in...• Apigenin, a phytochemical thought to be
anti-carcinogenic.
Iceberg lettuce is rich in...• Quercetin and kaempferol, two powerful antioxidants.• Sulforaphane and indole-3-carbinol, which may be
anti-carcinogenic.• Lutein and zeaxanthin, which seem to lower risk of
age-related eye degeneration.
ICEBERG LETTUCE MIGHT BE THE BETTER CHOICE IF YOU...
KALE MIGHT BE THE BETTER CHOICE IF YOU...
Takeaway: Kale beats iceberg lettuce in nutrient content, but iceberg's crunch, water content, and mellow �avor also make it a good option for many people.
ICEBERG LETTUCE
KALETHE
CLAIMSA “total waste” because of its lack of nutrients.
The “superfood” because it's packed with vitamins, antioxidants, and �ber.
BEYOND THE NUTRITION LABEL
OLIVE OIL MIGHT BE THE BETTER CHOICE IF YOU...
COCONUT OIL MIGHT BE THE BETTER CHOICE IF YOU...
Takeaway: Olive oil wins out over coconut oil nutritionally, but the best choice depends on your overall fat intake and how you're cooking.
Coconut oil is rich in...• Oleic acid, which provides heart health bene�ts and
may �ght in�ammation and cancer.• Phenols, which are powerful antioxidants with many
potential bene�ts including �ghting in�ammation, viruses, and tumors.
Olive oil is rich in...• Lauric acid†, which may have antibacterial and antimicrobial
bene�ts.
10%
0%
10%
0%
7%
0%
Vita
min
EVi
tam
in K
Iron
119
116
13.5
13.5
1.9
11.7
9.8
0.8
1.4
0.2
Calo
ries
Fat (
g)Sa
tura
ted
fat (
g)M
onou
nsat
urat
ed fa
t (g)
Polyu
nsat
urat
ed fa
t (g)
103
0
1318
243
Omeg
a-3
fatty
aci
ds (m
g)Om
ega-
6 fa
tty a
cids
(mg)
Percent dailyrecommended intake
Extra virgin coconut oil(1 tablespoon)
Extra virgin olive oil(1 tablespoon)
Want to minimize saturated fat or prioritize heart-healthy fats.
Want to replace other vegetable oils in salad dressings or for oven roasting.
Are looking for a plant-based replacement for butter.
Don't get much saturated fat from other sources.
Want to add a coconut �avor to a savory dish.
Are looking for a plant-based replacement for butter or shortening in baked goods.
Lauric acid is sometimes considered an MCT, but it's not one of the MCTs that may have metabolism-boosting bene�ts—those only make up a small portion of coconut oil's fat content.
†
OLIVE OIL COCONUT OILTHE
CLAIMSRich in vitamins, anti-
in�ammatory compounds, and healthy fats... but it's “old news.”
The “superfood” because it contains metabolism-boosting medium-chain triglycerides (MCTs).
WHOLE EGGS... EGG WHITES...
Have a distinct �avor and are tasty on their own.
Can be hard-boiled for an easily portable whole-food snack.
May be considered bland.Should likely be minimized for people with diabetes, heart disease, and/or familial hypercholesterolemia.
Should always be cooked, because they contain avidin (an antinutrient that prevents biotin absorption) when raw.
Won't increase blood cholesterol or the risk of heart or artery disease—for most people.
Can be used together for the best of both worlds.
Include the yolk, which contains the majority of an egg's most bene�cial nutrients.
Can be added to many dishes and seasoned creatively because their taste is neutral.
Are ideal for anyone looking to boost protein intake with minimal added calories.
5%
0%
6%
0%
14%
18%
Vita
min
AFo
late
(B9)
Ribo
�avin
(B2)
11%
0%
5%
0%
10%
0%
Vita
min
B12
Iron
Phos
phor
us
23%
18%
Sele
nium
5.0
0.2
1.5
0
1.9
0
0.7
0
37
0
Fat (
g)Sa
tura
ted
fat (
g)
71.5
31.6
6.3
7.2
Calo
ries
Prot
ein
(g)
Mon
ouns
atur
ated
fat (
g)Po
lyuns
atur
ated
fat (
g)Om
ega-
3 fa
tty a
cids
(mg)
574
0
0.4
0.4
Omeg
a-6
fatty
aci
ds (m
g)Ca
rbs
(g)
Percent daily recommended intake
2 egg whites
1 whole egg
Takeaway: Egg whites have fewer nutrients than whole eggs, but unless you have speci�c health conditions, the choice comes down to personal preference.
BEYOND THE NUTRITION LABEL
Egg whites are rich in...• Lutein and zeaxanthin, which
seem to lower risk of age-related eye degeneration.
• Choline, which plays an important role in brain
function and eye health.
Egg yolks are rich in...• Very high quality protein—one of
the absolute best sources.
WHOLE EGGS EGG WHITES
THECLAIMS
Whole eggs raise your cholesterol and are bad for
your heart.
Whole eggs are one of the most nutritious foods on earth.
Since they’re basical-ly pure protein, it’s
always better to choose egg whites.
When you eat egg whites, you’re missing out on the healthiest part of the egg.
OROR
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).
Bananas are rich in...• 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
22%
24%
1%
36%
28%
4%
8%
2%
6%
4%
10%
2%
15%
3%
6%
4%
20%
25%
Pota
ssium
Copp
erM
anga
nese
Vita
min
CVi
tam
in K
Vita
min
B6Fo
late
(B9)
Ribo
�avin
(B2)
Mag
nesiu
m
133
84.4
1.6
1.1
0.5
0.5
18
15
3.9
3.6
Calo
ries
Prot
ein
(g)
Fat (
g)
Suga
r (g)
Fiber
(g)
34.3
21.4
Carb
s (g
)
Percent daily recommended intake
Blueberries(1 cup)
Bananas(1 cup, sliced)
BANANAS MIGHT BE THE BETTER CHOICE IF YOU...
BLUEBERRIES MIGHT BE THE BETTER CHOICE IF YOU...
Takeaway: Despite bananas' higher carb and sugar content, they can be just as healthy an option as blueberries.
Need easily-digestible carbs before, during, or after a workout.
Want an on-the-go snack.
Are looking for a good source of potassium and vitamins C and B6.
Are on a lower-carbohydrate diet.
Have time to wash and dry them before eating.
Like how they taste. Like how they taste.
Are looking for a good source of vitamin C or K.
KB6
C
CK
C
BANANAS BLUEBERRIESTHE
CLAIMSAre “fattening” because
they're higher in calories and carbs than other fruits.
The “superfood” because of their cancer- �ghting antioxidants.
For the full article explaining this infographic, visit: www.precisionnutrition.com/superfoods-vs-regular-foods-infographic
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.
Goals Individual body(allergies, intolerances, illnesses,
medical conditions, etc.)
Preferences
Priorities
Current diet
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.
Eat slowly to 80% full.
Think “a little bit better.” Small improvements, done
consistently, add up.
Consider how food preparation may affect
nutrition.
Eat a wide variety of minimally-processed
whole foods.
* Source for nutrition data: nutritiondata.self.com**Nutrients with less than 5% of RDI for both foods have been omitted
HOW “SUPER” A FOOD IS DEPENDS ON YOUR...