How to Make the Healthiest Decisions When Comparing Superfoods

Acai Bowl vs. Greek Yogurt with Granola

First, realize that in this battle of superfoods, it’s quite possible that neither option will qualify as “super.” Acai bowls usually contain honey or some other form of added sugar, while yogurt with “fruit on the bottom” is often really “syrup on the bottom” and the granola itself can be high in sugar. But there is a way around all that sweetness.

Winner: Greek Yogurt With Granola

By virtue of its protein content, Greek yogurt is likely the best bet. But there’s a better choice. “Make your own yogurt bowl with unsweetened Greek yogurt, no-sugar-added granola (or chopped nuts) and a sprinkle of acai berries,” says New Jersey–based registered dietitian Erin Palinski-Wade, author of 2 Day Diabetes Diet. If you’re buying a convenience food, look for real fruit added on top, not syrupy fruit on the bottom.

Photographs by Ted Cavanaugh (Food stylist: Tyna Hoang; prop stylist: Maya Rossi)

Quinoa vs. Brown Rice

Quinoa and rice are both suitable for those who need to avoid gluten, says Poon. “Either grain is an OK choice, assuming quinoa [which contains more fiber] doesn’t affect your digestive system.” Other fiber-rich, gluten-free grain options include millet, amaranth and wild rice.

Winner: Quinoa

“Quinoa contains twice as much protein as brown rice while also being a complete protein, meaning it contains all nine essential amino acids. It also has slightly more fiber, allowing it to be more blood-sugar-friendly,” Palinski-Wade says.

Atlantic Salmon vs. Tuna

We normally think of fat as a bad thing. But when it comes to fish, the fat is the good stuff. “The omega-3 fatty acids found in fish help prevent cognitive decline in older adults,” says Poon, and those healthy fats are abundant in both salmon and tuna. But fat is also where fish accumulate toxins like mercury, a pollutant that can reach concerning concentrations in large predator fish like tuna, marlin and bluefish, according to the Natural Resources Defense Council (NRDC). “If you do eat tuna or other large fish, it is recommended to do so in moderation,” says Poon.

Winner: Atlantic Salmon

Atlantic salmon is the clear winner in this battle of the big fish. However, if you do decide on the tuna, Palinski-Wade recommends opting for pole- and line-caught varieties, since they tend to be younger and smaller and they typically contain less mercury. “Look at options: canned in water and those labeled ‘low sodium’ or ‘no salt added,’ when possible,” she says. (For more information on seafood sustainability, consult NRDC.org or seafoodwatch.org.)

Photographs by Ted Cavanaugh (Food stylist: Tyna Hoang; prop stylist: Maya Rossi)

Almond, Oat and Soy Milk vs. Dairy Milk

Giving up dairy also means giving up the protein and calcium that come with it. And milk alternatives often can’t replace those crucial nutrients. Among common plant-based milks, soy milk contains the most protein, followed by oat milk and then almond milk, Poon says. Soy milk also contains phytoestrogens, natural compounds that may help support cognitive function in older adults and may be linked to lowering the risk of some cancers. But read the label: Is that milk substitute fortified with calcium and vitamin D? Does it have added sugars? How about ingredients like carrageenan, which is added for texture but can cause digestive upset in some people? There are so many choices, but one best option.

Winner: Cow’s Milk

When it comes to the nutritional needs of older adults, protein is paramount, advises Mark Tarnopolsky, M.D., director of the neuromuscularlar and neurometabolic clinic at McMaster University Medical Center in Hamilton, Ontario. For those who can’t tolerate dairy, soy is the next best best choice.

Photographs by Ted Cavanaugh (Food stylist: Tyna Hoang; prop stylist: Maya Rossi)

Pomegranate vs. Goji Berries

Gojis are high in the carotenoid zeaxanthin, which may protect against macular degeneration. They also contain melatonin, which supports sleep. Pomegranate seeds are high in vitamin C, fiber and other nutrients that give them cardioprotective, anti-inflammatory, antioxidant and anticarcinogenic properties, says Poon. It’s really a taste preference: Pomegranate is a little sweeter than tart goji berries. But is one better than the other?

Winner: It’s a draw!

You’re best served by eating a variety of different fruits, including gojis and pomegranate. “Both are packed with vitamins, minerals and antioxidants. You can’t go wrong with either, fresh or dried,” says Palinski-Wade, who advises aiming for about a quarter cup a day of each.