The earth produces such a wide variety of foods for us to consume, its hard to imagine that mother nature can come up with so many different varieties of nutrients that our bodies may need. Many of these foods can look or taste similar, but are the benefits just as similar? Here is a small list to compare some of those foods:
Peaches vs. Nectarines: When used for cooking purposes, these two fruits are interchangeable. But, when it comes to nutritious value they are quite different. Besides the obvious, a nectarine has a smooth skin whereas a peach has fuzz. Peaches provide antioxidant Vit A and Vit C along with Potassium and Fiber, whereas Nectarines provide twice the amount of Vit A and slightly more Vit C, and much more potassium
Clementine vs Orange: Basically a clementine is a small version of an orange, closely related to a mandarin orange, with a slightly different taste. However, the canning process of mandarin oranges highly effects (lowers) their nutritional value. A fresh mandarin orange, though, carries a significant amount more of Vit A, compared to the clementine which only has trace amounts. The Clementine is seedless, whereas an orange will carry seeds, so keep that in mind when offering them to small children. Otherwise, these two fruits have roughly the same nutritional value.
Sugar Snap Pea vs Snow Pea vs Garden Peas: There is actually little difference in these three pea versions, the main being the way they look. A sugar snap pea is a hybrid of the Snow pea and Garden pea. Sugar snap peas and Snow Peas can both be eaten whole (including the shell), with the snow pea being very tiny compared the bigger seed of the sugar snap pea. Garden peas need to be shelled before being eaten, but also have a slightly higher nutrition value. That being said, peas turn starchy very quickly after being picked, so they should be eaten fresh.
Pinto vs Black Bean: We’re trying to make your Chipotle options a little more nutritional! Black beans contain slightly less carbohydrates and fat, however both beans are virtually fat free. Pinto beans are considered to be starchier, though. As for fiber and Protein content, both beans are a great option as they each provide about 15 grams/ cup of each.
Quinoa vs Brown Rice: There are so many great minerals offered in both brown rice and quinoa, but if you want to compare the two side by side there are quite a few differences. Quinoa comes out on top for carrying more protein, fiber, magnesium, iron, potassium, zinc, and folate by quite a bit. While Quinoa and Brown Rice and fairly equal in carbs and calcium. Brown Rice does beat Quinoa nutritionally in a few categories, there are fewer calories and less fat, less sodium, and about 4 times as much Vit B3 (lowers cholesterol), there is also roughly 30% more cell-protecting manganese and selenium which is needed for your body to produce antioxidants.
We know there are a plethora of other natural food products that could be compared to each other and we encourage everyone to do their research to find the best options for their health benefits!