Trending Super Food & Their Alternatives

TRENDING SUPERO FOODS Fashionable superfoods so often boast miraculous health benefits and exceptionally high nutritional value, but how do they really compare to our good old fashioned favourites? Trending foods can often be hard on the wallet but do the benefits outweigh the cost? We've looked at the nutritional value of seven so-called superfoods to see & Their Alternatives how they measure up to their humble counterparts. 1 Kale is a member of the cabbage family, yet it has been the height of foodie fashion for a while now. Lauded as one of the most nutrient dense foods on the planet, how does kale compare with the humble broccoli? KALE BROCCOLI RAW RAW NUTRIENT CONTENTS 100 g SERVING SIZE 100 g 50 CALORIES 34 RDI (%) 1% TOTAL FAT 0% 0% SATURATED FATS 0% 0% CHOLESTEROL 0% 2% SODIUM 1% 3% TOTAL CARBOHYDRATE 2% 8% DIETARY FIBER 8% SUGAR 3 g PROTEIN 308% VITAMIN A 200% VITAMIN C 148% 14% CALCIUM 4% 9% IRON 4% $1.40 PRICE/100G $0.70 White quinoa now regularly makes an appearance in salads and as a 'heathier' substitute in rice dishes, but just how healthy is quinoa, and does sticking with brown rice save you money? QUINOA BROWN RICE COOKED NUTRIENT COOKED CONTENTS 185 g SERVING SIZE 195 g 222 CALORIES 218 RDI (%) 5% TOTAL FAT 2% 0% SATURATED FATS 2% 0% CHOLESTEROL 0% 1% SODIUM 0% 13% TOTAL CARBOHYDRATE 15% 21% DIETARY FIBER 14% SUGAR PROTEIN 0% VITAMIN A 0% 0% VITAMIN C 0% 3% CALCIUM 2% 15% IRON 6% $1.70 PRICE/100G $0.32 The health benefits of kimchi, the spicy Korean delicacy made from cabbage, purportedly include improved cardiovascular health and digestion. But how does it compare to its German cousin? Kimchi is made by lacto-fermentation, the same process that creates sauerkraut and traditional dill pickles! KIMCHI SAUERKRAUT NUTRIEN T CONTENTS NAPA CABBAGE 142 g SERVING SIZE 142 g 48 CALORIES 27 RDI (%) TOTAL FAT 0% 0% SATURATED FATS 0% 0% CHOLESTEROL 0% 46% SODIUM 39% 7% TOTAL CARBOHYDRATE 2% 10% DIETARY FIBER 16% SUGAR 3 g 3 g PROTEIN 45% VITAMIN A 1% 21% VITAMIN C 35% 6% CALCIUM 4% 12% IRON 12% $3.45 PRICE/100G $0.65 Agave nectar is often seen in dessert recipes, offered as 4 a healthier alternative to refined sugar, but what about agave versus an old sweet favourite - honey? AGAVE NECTAR HONEY NUTRIENT CONTENTS 28 g SERVING SIZE 28 g 80 CALORIES 85 RDI (%) TOTAL FAT 0% 0% SATURATED FATS 0% 0% CHOLESTEROL 0% 0% SODIUM 7% TOTAL CARBOHYDRATE 8% 5% DIETARY FIBER 23 9 20 g og SUGAR PROTEIN 0g 0% VITAMIN A 0% 0% VITAMIN C 0% 0% CALCIUM 0% 0% IRON 1% $2.20 PRICE/100G $2.00 Coconut water is often touted as the healthy answer to sports rehydration and recovery, but is it really better than an old fashioned bottle of water and a banana? COCONUT WATER AND NUTRIENT WATER BANANA CONTENTS 240 g SERVING SIZE 118 g 46 CALORIES 85 RDI (%) TOTAL FAT 0% 0% SATURATED FATS 0% 0% CHOLESTEROL 0% 11% SODIUM 0% 3% TOTAL CARBOHYDRATE 9% 11% DIETARY FIBER 11% SUGAR 14 g PROTEIN 0% VITAMIN A 2% 10% VITAMIN C 17% 6% CALCIUM 1% 4% IRON 2% $1.00 PRICE/100G $0.30 Chia is big in food at the moment, but flax (or linseed) isn't quite so popular. Both are good choices when adding seeds to your diet, and go well in breads, cereal or even puddings. CHIA SEEDS FLAXSEED DRIED NUTRIENT CONTENTS 28 g SERVING SIZE 28 g 137 CALORIES 150 RDI (%) 13% TOTAL FAT 18% 4% SATURATED FATS 4% 0% CHOLESTEROL 0% SODIUM 4% TOTAL CARBOHYDRATE 3% 42% DIETARY FIBER 31% SUGAR 4 g PROTEIN 0% VITAMIN A 0% S 0% VITAMIN C 0% 18% CALCIUM 7% 0% IRON 9% $3.00 PRICE/100G $1.50 It is often said that Spirulina contains 375% more protein than tofu and 300% more calcium than whole milk. This may be true 'per calorie', but when are you ever going to eat 100g of Spirulina?! Let's see how this expensive seaweed compares with spinach on a per serving basis... SPIRULINA SPINACH NUTRIENT CONTENTS SERVING SIZE 100 g 20 CALORIES 23 RDI (%) 0% TOTAL FAT 0% 1% SATURATED FATS 0% 0% CHOLESTEROL 0% 3% SODIUM 3% 0% TOTAL CARBOHYDRATE 1% DIETARY FIBER 8% 0.2 g SUGAR 0.4 g PROTEIN 2.9 g 0% VITAMIN A 187% VITAMIN C 46% 0% CALCIUM 9% 11% IRON 15% $13.47 PRICE/100G $1.78 * RDI % BASED ON A 2,000 CALORIE DIET. YOUR VALUES MAY BE HIGHER OR LOWER DEPENDING ON YOUR CALORIE NEEDS. QVHICH TO CHOOSE? PERHAPS BOTH! Some 'superfoods' offer a greater amount of certain minerals and vitamins, but there is often a cheaper alternative you can buy that still offers an excellent amount of nutrition. If you're looking to trim the shopping bill, but want to stick with the trending foods, perhaps try using some of each in your cooking for the best of both worlds! SOURCES NUTRITIONDATA.SELF.COM I PREVENTION.COM - Which is Healthier: Quinoa or Brown Rice? MYNEWROOTS.ORG - The Life-Changing Loaf of Bread BODYANDSOUL.COM.AU - Is Coconut Water Good For You? CHANGINGHABITS.COM.AU - Nutty Quinoa Rice Salad I FOODWATCH.COM.AU I COLES.COM.AU I LUCKYVITAMIN.COM Handbook of Fermented Functional Foods, EDWARD R. FARNWORTH, P 395 comparethemarket.com.au" THE EASIER WAY TO SAVE le 강 들기 2.