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Monday, June 16, 2014

The CDC scorecard on the most nutritious vegetables and fruits

Powerhouse Fruits and Vegetables (N = 41), by Ranking of Nutrient Density Scoresa, 2014

Item
Nutrient Density Score
Watercress
100.00
Chinese cabbage
91.99
Chard
89.27
Beet green
87.08
Spinach
86.43
Chicory
73.36
Leaf lettuce
70.73
Parsley
65.59
Romaine lettuce
63.48
Collard green
62.49
Turnip green
62.12
Mustard green
61.39
Endive
60.44
Chive
54.80
Kale
49.07
Dandelion green
46.34
Red pepper
41.26
Arugula
37.65
Broccoli
34.89
Pumpkin
33.82
Brussels sprout
32.23
Scallion
27.35
Kohlrabi
25.92
Cauliflower
25.13
Cabbage
24.51
Carrot
22.60
Tomato
20.37
Lemon
18.72
Iceberg lettuce
18.28
Strawberry
17.59
Radish
16.91
Winter squash (all varieties)
13.89
Orange
12.91
Lime
12.23
Grapefruit (pink and red)
11.64
Rutabaga
11.58
Turnip
11.43
Blackberry
11.39
Leek
10.69
Sweet potato
10.51
Grapefruit (white)
10.47
a Calculated as the mean of percent daily values (DVs) (based on a 2,000 kcal/d diet) for 17 nutrients (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K) as provided by 100 g of food, expressed per 100 kcal of food. Scores above 100 were capped at 100 (indicating that the food provides, on average, 100% DV of the qualifying nutrients per 100 kcal).