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Nearly all vegetables are rich in nutrients, with the leafy green vegetables in the cruciferous/brassica family (kale, collards, turnips, mustard, bok choy, rapini, napa cabbage, Brussels sprouts) leading the pack, along with the leafy green vegetables in the amaranth/chenopod family (spinach, chard, beet greens).
The Aggregate Nutrient Density Index (ANDI) score, developed by Dr. Joel Fuhrman, measures calcium; the carotenoids beta carotene, alpha carotene, lutein, zeaxanthin, and lycopene; fiber; folate; glucosinolates; iron; magnesium; niacin; selenium; vitamins B1 (thiamine), B2 (riboflavin), B6, B12, C, and E; and zinc, plus the ORAC score X 2. Most importantly, the ANDI scores are based on calories, not volume or weight of food, so a lower-calorie food with more nutrients scores higher than a calorie-dense food.
Here are some ANDI scores for vegetables, from most nutrient-dense to least nutrient-dense:
- Mustard/Turnip/Collard Greens; Cooked Kale; Watercress 1000+
- Kale, raw 905
- Bok Choy 825
- Spinach, raw 739
- Rapini 715
- Napa Cabbage, cooked 704
- Spinach, cooked 697
- Brussels Sprouts 672
- Chard, cooked 670
- Napa Cabbage, raw 600
- Chicory Greens, raw 591
- Chlorella; Spirulina 561
- Arugula 559
- Radishes 554
- Basil, fresh 475
- Parsley, fresh 474
- Spearmint, fresh 457
- Bean Sprouts 444
- Cilantro, fresh 431
- Oregano, fresh; Tarragon, fresh 426
- Thyme, fresh 422
- Cabbage, raw; Red Pepper 420
- Leaf Lettuce 406
- Kohlrabi 393
- Romaine 389
- Broccoli, raw 376
- Cabbage, cooked 374
- Pumpkin, canned 372
- Yellow or Orange Pepper 371
- V-8 Vegetable Juice, low sodium 365
- Radicchio 359
- Horseradish Root; Red Cabbage, raw 352
- Carrot Juice 344
- Broccoli, cooked; Broccolini; Tomato Juice, low sodium 342
- Boston, Butterhead, or Bibb Lettuce 339
- Turnips 337
- Carrots, cooked 336
- Red Cabbage, cooked 330
- Dandelion Greens, cooked 329
- Dill, fresh 326
- Green Chile Peppers, 323
- Curly Endive; Escarole 322
- Acai Berries 319
- Wheatgrass Juice 312
- Sorrel, boiled 310
- Mixed Baby Greens 300
- Cauliflower, cooked 295
- Peppermint, fresh 293
- Cauliflower, raw 285
- Bay Leaves 271
- Chives, fresh 269
- Salsa 267
- Green Pepper 258
- Tomato Sauce, canned, low sodium 248
- Artichoke 244
- Carrots, raw 240
- Asparagus, cooked 234
- Zucchini 222
- Belgian Endive 215
- Dulse, 212
- Nori 209
- Ginger 200
- Tomato Paste, no salt 197
- Tomato, cooked 190
- Scallions 173
- Pumpkin 170
- Serrano Peppers 167
- Jalepeno Peppers; Tomatoes, raw 164
- Tomatoes, canned, no salt 163
- Butternut Squash 159
- Eggplant, cooked 149
- Bamboo Shoots, canned 144
- Summer Squash 141
- Okra, cooked 139
- Squash: Sweet Dumpling, Red Kuri, Kabocha, Delicata, Carnival, Buttercup 137
- Celery; Mushrooms, raw 135
- Alfalfa Sprouts 130
- Snow Peas or Sugar Snap Peas, raw 127
- Cardoons 120
- Wakame 115
- Radish Sprouts 114
- Snow Peas or Sugar Snap Peas, cooked; Sun Dried Tomatoes 113
- Iceberg Lettuce 110
- Blue Hubbard Squash 108
- Rhubarb, cooked 107
- Beets, cooked 97
- Ketchup, low sodium 92
- Rosemary 84
- Sweet Potato 83
- Leeks, cooked 80
- Green Beans, canned 76
- Jicama; Rutabaga Root 75
- Green Beans, cooked; Yellow Crookneck Squash 74
- Tomatillo 72
- Green Peas 70
- Chayote Squash 67
- Celery Root; Salba 66
- Fennel Bulb 60
- Edamame; Garlic 58
- Pasilla Pepper, dried 54
- Cucumbers; Onions, cooked 50
- Green Peas, canned; Spaghetti Squash 49
- Mustard 47
- Acorn Squash; Lima Beans 46
- Corn; Shallots 44
- Potatoes, baked, flesh and skin 43
- Avocado; Parsnips 37
- Hearts of Palm; Sunchoke Root 36
- Burdock Root 29
- Yellow corn, canned 28
- Taro Root 24
- Yams, cooked 23
- Yucca (Cassava) 18
- French Fries 7
What else can I help you with?
What is organic nutrients?
Organic nutrients are natural nutrients found in food. Some examples of organic nutrients are: carbohydrates, fats, proteins, amino acids, and vitamins.
What happens to many vegetable when they are cooked?
they lose some of there nutrients
How do animals give humans nutrients and food?
some animals gets their nutrients in grass, and some in other vegetation, some can get it in meat but they get their nutrients in their food
What are some examples of meat extenders?
textured vegetable protein :)
What are some examples of vegetable?
Vegetation- plants, leafs trees, etc.
Give some examples of white fish and list the nutrients they contain?
Examples of "oilyfish''
What are some examples of needs and wants?
Some examples of needs and wants are: clothing, shelter, and nutrients. This was taught to me in first grade. (to give you an idea of the age level)
What is a organism that breaks down the nutrients of dead organisms or wastes for food?
A decomposer is an organism that breaks down the nutrients of dead organisms or wastes for food. Examples of decomposers include fungi, bacteria, and some types of insects. They play a crucial role in recycling nutrients back into the ecosystem.
What are some vegetables that are the root of the plant?
Sweet potatoes are a vegetable that is produced in the root of a plant.
Is raw broccoli better for you?
Cooking always leaches some of the nutrients of any vegetable. The longer a vegetable is cooked the more nutrients are leached into the cooking water. In that "raw" has the benefit of supplying all of the nutrients available in all vegetables it is better. Depending on the application, it is preferable to steam a vegetable only until it is "Fork Tender" and attains a brightness of its natural color. By cooking with steam rather than boiling in water, fewer of the nutrients are leached.
What are vegetable names ending with tar like matar tamatar?
Some examples of vegetable names ending with "tar" are aloo bharta and paneer butter.
What is a hybrid veget?
A hybrid vegetable is not a true breed of a vegetable. It is altered by interbreeding different species and varieties of vegetables. Some common examples are carrots and cabbage.
