You know it's healthier to choose whole wheat bread over Wonder white when putting together a turkey club. But what if the choice is between multigrain bread and sourdough? When you're choosing between two similar foods, and you want to eat healthy, it's not always obvious which is the most nutritious. So we're stepping up to the plate: Armed with the most recent scientific findings and the help of six top food nutrition experts, we've found the nutritional winners in 16 food pairs you encounter every day. We've also provided delicious ideas for preparing them. So dig in!

Multigrain Bread vs. Sourdough

The Healthier Choice: Multigrain
Sourdough may tempt your taste buds, but it's really little more than dressed-up white bread. Both loaves have about 80 calories, negligible fat, and 3 grams of protein per slice, but the multigrain delivers about two times more fiber than the sourdough. Make it into a sandwich and you've nabbed about a quarter of your recommended daily fiber intake. Power food indeed. "Look for brands with whole rye, whole oats, oatmeal, bulgur, brown rice, and wild rice at the top of the ingredient list," says Gina Nick, Ph.D., chief scientific officer at YogiHealth.com. Two that fit the bill: Manna Bread from Nature's Path and Food for Life's Ezekiel 4:9 Sprouted Grain Bread.

Vodka vs. White Wine

The Healthier Choice: Wine
"A glass of wine or a shot of vodka have about the same amount of alcohol," says Steven Aldana, Ph.D., professor of Lifestyle Medicine at?Brigham Young University. "But unlike vodka, wine contains phytochemicals, which may provide additional protection against certain cancers and heart disease." Wine (both white and red) has also been shown to ward off dementia and improve lung health, thanks to hearty doses of flavonoids and pherols, which act like antioxidants. Both a jigger (a large shot) of vodka and a 5-ounce glass of wine contain the same amount of calories, but the Absolut rarely comes without an accompanying mixer. Four ounces of tonic? Forty more calories.

Whole-Wheat Pasta vs. Brown Rice

The Healthier Choice: Brown rice

Both of these browns pack nearly 4 grams of fiber per serving. But unlike pasta, rice is rich in phytosterols, which help prevent heart disease, diabetes, and inflammation. Try Lundberg's Organic Brown Golden Rose Rice, which is superflavorful and grown in nutrient-rich soil. If your linguine cravings get the better of you, whole-wheat pasta is still better than white: 1 cup contains nearly half of the daily recommended serving of selenium, a mineral which has been shown to reduce rates of cancer. The white stuff offers just half that.