Food Day, a health-eating organization, has created a nifty chart that ranks and assigns scores to vegetables based on their nutritional content.
The score for each vegetable was calculated by tallying up the vitamins, minerals, and fiber in a modest serving of 73 different types of vegetables. Turns out, leafy greens like kale, spinach, and collards are incredibly good for you.
Food Day explains its vegetable scoring in detail:
Check out a chart of super-nutrient vegetables below.
(Photo: Food Day)
Both leafy greens and dark orange veggies came out on top, with scores reaching 1,392 (kale), while less nutrient-rich vegetables such as onions, radishes, and white mushrooms lingered in the 0-20 point range. These low scores don’t mean that you should avoid these vegetables completely.
Food Day says that “when it comes to a 20-calorie vegetable, you can double the serving—and the score—without any downside.”
Here’s a snippet of the top five vegetables in each of Food Day’s three ranking tiers.
(veggies with scores exceeding 150)
- Kale (1,392)
- Spinach (968)
- Collard greens (737)
- Swiss chard (717)
- Turnip greens (714)
(veggies with scores between 50 and 149)
- Savoy cabbage (139)
- Tomato (136)
- Red cabbage (135)
- Asparagus (134)
- Green bell pepper (113)
(veggies with scores between 0-49)
- Jicama (48)
- Rutubaga (44)
- Beets (43)
- Jerusalem artichokes (41)
- White button mushrooms (33)
Click the veggie chart below to view it in full.
All photos via Food Day.