Picking a Winner

All fruits and vegetable are good for you, but some are  just a little better than others.

Really, you can’t go wrong for your body or yourpalate with any fruit or vegetable. But with more barieties available at the grocery store you might wonder whether choosing this instead of that could give you a little extra nutritional edge. To find out, we did a head-to-head comparison of some similar fall produce picks.

Acorn Squash vs. Butternut Squash

GO FOR Acorn Squash . In a neck and neck race, acorn squash wins this showdown, besting butternut squash in fiber, magnesium, potassium, thiamin and vitamin B6. Butternut is higher in vision-protecting vitamin A in the form of beta carotena  and other carotenoids (supplying cup  vs. 17.5 percent for acorn) and slightly lower in calories (82 vs. 115 per cup) and carbs. Still, the nutritional extras you get from acorn squash make the trade well worthwhile.

Red Grapes vs. Green Grapes

GO FOR Red Grapes. If you’ve heard about the heart-health benefits of red wine, it should come as no surprise that red grapes also surpass their less colorful counterparts. They contain a heart-health booster, resveratrol, as well as health promoting anthocyanin pigments.

Oranges vs. Red Grapefruit

GO FOR Either. Both fruits similar amounts of calories, magnesium and potassium. Oranges have more fiber, falate, thiamin and vitamin C (78 percent of your daily need in a medium orange compared with 53 percent in half a grapefruit). But red grapefruit is one of the few foods that supply the cancer-fighting antiocidant lycopena and it has more beta carotena.

Dried Figs vs. Dried Dates

GO FOR Either. Both types of “nature’s candy” make for a super selection. Figs have a little more of two crucial minerals: iron and bonebuilding calcium, nutrients that can be tough to come by for vefans and others who don’t eat much dairy or meat. But the fiber and calorie counts are similar. Choop either and use as a sweet addition to salads and muffins or stuff with soft cheese as a salty and sweet snack.

White potatoes vs. Sweet potatoes

GO FOR Sweet Potatoes. Both supply potassium, a mineral that blunts the impact of sodium on your blood pressure and white potatoes pack a quarter of your daily need of vitamin C. But orange wins: One serving provides 12 percent of your daily fier needs and enough carotenoids to supply more than three times your daily dose of vitamin A.

Walnuts vs. Chestnuts

GO FOR Walnuts. With only abouth a third of the calories, chestnuts outpace walnuts if weight loss is your goal. But chestnuts have none of the omega-3 fats that make walnuts a heart-healthy pick. “Walnuts are rich in alpha-linolenic acid, a plant-based omega-3 that has been shown to reduce the risk of cardiovascular disease”.

Leave a Reply