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...