It’s more important the source of the nutrients, than the type of the nutrient itself. For example: it’s better to eat a piece of fruit than to drink its juice. Both are high in sugars but the piece of fruit will contain fibre and phytonutrients that the juice form will loose in the process. It’s also better to eat an avocado than to pour oil in our salad. Both foods rich in fat, however, the avocado also contains, fibre, vitamins, minerals and phytonutrients, whereas the oil is practically liquid fat with very little nutrients, if any. It’s better to eat as well wholegrain rice than white rice. The first has fibre, phytonutrients, vitamins and minerals that the second losses in the refining process.