Battle of the superfoods

Spinach vs. kale
Kale’s nutritional might would win over even Popeye. Gram for gram, kale contains four times more vitamin C, and one and a half times the amount of immune boosting vitamin A and vitamin K. “Vitamin K ensures that blood clots properly,” says Eberle, “but it’s also needed to make a bone protein essential for strong, healthy bones.” Kale contains three times more lutein and zeaxanthin, antioxidants deposited in the retina that work together to protect eye health.

Cow’s milk vs. goat’s milk
When Spanish researchers compared cow’s and goat’s milk from animals raised under similar conditions, they found that both have the same amount of essential amino acids needed to repair and build muscle. But goat’s milk contains a larger percentage of omega-3 fats, as well as calcium, phosphorus, magnesium, and conjugated linoleic acid (or CLA). Studies suggest CLA has a number of effects, including lowering cancer risk, improving bone health, and helping reduce body fat.

Wheat bread vs. rye bread
According to a study in the Nutrition Journal, researchers in Sweden found that participants who ate rye bread for breakfast experienced less hunger later in the day compared with those who ate wheat bread. Hanna Isaksson, the lead study author, believes that rye’s ability to quell hunger is due to its high fiber count. Rye can have up to eight grams of fiber per slice-even more than whole wheat.