These 10 matchups between competing nuts, seeds, fruits, vegetables, grains, and proteins can help you save money on groceries and shave dollars off your supermarket bill. Sometimes, less is more. 

(Note: Approximate prices for packaged foods are based on store-brand “365” items at a Washington, DC, Whole Foods Market.)

This article comes from Nutrition Action. We don't accept any paid advertising or corporate or government donations. Any products we recommend have been vetted by our staff and are not advertisements by the manufacturers. They’re just healthy foods we think you’d like to know about!

1. Peanuts vs. almonds

WINNER: Peanuts. They cost half as much as almonds (about $3 vs. $6 a pound). And almond butter is at least twice as pricey as peanut butter.

While almonds have somewhat more vitamin E, fiber, and magnesium, those differences matter less than the benefits of both: each has cholesterol-lowering polyunsaturated fats and a decent dose of plant protein (about 6 grams per ounce).

The only reasons to pick one over the other: taste, money, or concern over freshwater use. It takes far more water to grow almonds than peanuts.

Learn more: The best nut butters & beyond

Try a recipe: Peanut Noodles

2. Hemp seeds vs. sunflower seeds

WINNER: Sunflower seeds. When it comes time to top off your bowl of oats or yogurt with a bit of crunch, don’t forget sunflower seeds.

Hemp seeds have more protein (9 vs. 6 grams per ounce), while sunflower seeds are higher in fiber (3 vs. 1 gram). Both are decent sources of minerals (zinc, magnesium, iron), though hemp has more.

And both are rich in healthy fats, though hemp has more polys. But 12 oz. of hemp seeds will cost you $13. That much shelled sunflower seeds? $5. Now that’s one way to save money on groceries!

Learn more: How to find the best nuts & seeds

Try a recipe: Overnight Oats

3. Fresh berries vs. frozen berries

WINNER: Frozen berries. Fresh raspberries are one of the most expensive fruits, says the U.S. Department of Agriculture. Their frozen cousins come a bit cheaper...and they’re just as nutritious.

To save even more per pound, switch to a larger bag of mixed berries, blueberries, or strawberries. Bonus: frozen berries don’t go bad, so you won’t ever have to toss them out and waste food (and money).

While you’re at it, try frozen dark sweet cherries instead of fresh. No pitting needed!

Learn more: The cold, hard facts about frozen foods

Try a recipe: Marzipan Yogurt with Berries

4. Cabbage vs. Brussels sprouts

WINNER: Cabbage. Small is beautiful. But Brussels sprouts don’t come cheap. Pound for pound, the cute mini crucifers cost about three times as much as green cabbage.

A whole uncut head of cabbage can stay fresh in the fridge for weeks. And cabbage is packed with vitamins C and K and delivers a decent dose of folate and fiber (though a bit less than Brussels sprouts), all for just 20 calories a cup. Toss some shredded cabbage into stir-fries, pad Thai, a green salad, and more.

Learn more: The new standbys for healthy cooking right now

Try a recipe: Moo Shu Veggies

5. Mango vs. pineapple

WINNER:  Pineapple. Mango costs nearly twice as much as pineapple (75 cents vs. 44 cents per cup, in 2022 dollars). Those are the USDA’s estimated costs per edible cup of fruit, which accounts for how much you lose when you cut away thick skins, leafy tops, cores, seeds, etc. 

Bonus: Pineapple has extra vitamin C (75% vs. 55% of a day’s worth in 5 oz.). And you can count on reliably great taste because pineapples are typically picked ripe. Just grab one with fresh-looking dark green leaves and a sweet smell.

Learn more: Tips for buying, ripening, and eating fruit

Try a recipe: Red Curry Salmon with Pineapple-Ginger Salsa

6. Popcorn kernels vs. veggie chips

WINNER: Popcorn kernels. For a money-saving snack, pick up popcorn kernels you pop yourself (in a pot on the stovetop). Each serving costs 20 cents, vs. 50 cents for the chips.

Healthwise, popcorn wins by a mile. It’s a whole grain that’s low in calories per cup (30), so there’s room to toss with a little oil, salt, and spices, if you like.

Typical “veggie” chips are potato flour, potato starch, oil, and salt, with only a hint of vegetable powders.

Learn more: 6 healthy snacks that beat chips or pretzels

7. Granola vs. plain rolled oats

WINNER: Rolled oats. An 18 oz. tub of oats costs $3, vs. $5 for the same amount of granola...if you stick with a store brand. With fancy granola brands, the sky’s the limit. An 18 oz. “value size” bag of Purely Elizabeth Organic Original Ancient Grain Granola costs $11.

Granolas contain oats, but most have 2½ to 3 teaspoons of added sugar per serving. Use plain oats to make your own hot oatmeal or cold overnight oats. You can add fruit, nuts, or seeds...and, if you want some sweetness, a teaspoon of sugar.

Learn more: Some of the best oatmeals & other hot breakfast finds

Try a recipe: Apple Raspberry Almond Crisp

8. Quinoa vs. whole wheat pasta

WINNER: Whole wheat pasta. WebMD features quinoa in its slideshow of “Foods with More Protein than an Egg.” The grain has a reputation for protein, but it’s no superstar. (Neither is an egg.)

In fact, a 2 oz. (dry) serving of whole wheat pasta has as much protein (8 grams) and fiber (5 grams) as the same serving of quinoa, but for only $2 per pound (vs. $5 for the quinoa).

It’s worth paying a premium for quinoa if you prefer its taste or need to avoid gluten...but not for its protein.

Learn more: 5 healthier takes on pasta

Try a recipe: Pasta Primavera

9. Winter squash vs. sweet potatoes

WINNER: Sweet potatoes. The winning winter vegetable yields its sweet goodness for an average of 60 cents a cup, vs. 80 cents for butternuts and $1.20 for acorn squash (all in 2022 dollars), says the USDA.

If you tire of sweets, toss some carrots (a mere 30 cents a cup!) in oil and pop them in the oven to roast. Add some onions and other veggies, if you like.

Most orange-colored root veggies are a reliable (and delicious) way to get vitamin A, potassium, and fiber. So why not play the field?

Learn more: Tips for buying, cooking, and eating vegetables

Try a recipe: Spiced Root Vegetable Cakes

10. Tempeh vs. plant-based grounds

WINNER: Tempeh. When you’re hankering for a plant-based dupe for a beef burger, it’s hard to bypass Impossible or Beyond. But if all you need is a plant protein to crumble, season, and sub in for ground meat on tacos, lettuce wraps, or bolognese, try tempeh.

A block of tempeh like Lightlife Original saves you about $1 per serving, and its protein (18 grams) is on a par with Beyond’s (21 grams).

Learn more: Eat more tofu and tempeh

Try a recipe: Sweet & Sour Tempeh Wraps