Greek yogurt is made by straining the whey out of regular yogurt, resulting in a thicker and creamier product with more protein. However, when you remove the whey, you also remove much of the calcium, so regular yogurt contains more of this essential mineral. Greek and regular yogurt are nutritious foods, so choose your favorite (pick plain yogurt to reduce the added sugars, and add your own fruit or drizzle of honey for desired sweetness)
Round 2 : Eggs vs. Egg Whites
The high cholesterol count in egg yolks has caused many eaters to shy away from eating whole eggs, but the yolks also contain a host of beneficial nutrients, including iron, phosphorus, zinc, folate, vitamin A and vitamin D. People without a history of heart disease, diabetes or high cholesterol should comfortably choose eggs and eat an average of seven whole eggs per week (or one per day) or make a scramble from a mix of eggs and egg whites.
Round 3 : Soy milk vs. Almond milk vs.Dairy milk vs Rice milk
Each type of milk has unique qualities, so make your choice based on your primary reason for drinking milk, your taste preference and if you have any allergies.
Rice milk is the least allergenic and may be a good choice for those with a nut or lactose allergy. However, it is also very low in protein, and the nutrients it does contain are mostly added in, such as calcium and vitamin D.
Soy milk contains almost as much protein as cow's milk but with few calories and no cholesterol. However, it should be avoided by those with a soy allergy or thyroid disease.
Almond milk is a good natural source of vitamin A, E and D, and it is lactose-free. However, it is not a good source of protein and doesn't contain calcium, unless it is fortified.
Dairy (cow's) milk is a good natural source of protein, fat, calcium and vitamin D. It does contain lactose, but lactose free brands are available.