Nutrient density of vegetables

My philosophy is, as long as you’re eating a wide range of veggies, you’ll be getting all the things you body needs and minimising harmful components.

But when I was in the US earlier in the year, I came across an interesting concept at Whole Foods Markets.

It’s called ANDI, or Aggregate Nutrient Density Index.

Basically someone has come up with a way of ranking veg based on the amount of nutrients they contain v’s the amount of calories or energy. The theory is, the higher the score, the more nutrients dense the food, and therefore better for you.

One one hand, I’m not a big fan of ‘ranking systems’ but I did find it interesting so wanted to share it here.

If you’d listened to my nutrition professor at university, you’d be able to predict the outcome. The top spots overall (highest numbers) are dominated by ‘green leafy veg’. Who would have guessed?

the ANDI top 10 – green leafy veg

1. Mustard/Turnip/Collard Greens (1000)
2. Kale (1000)
3. Watercress (1000)
4. Bok Choy/Baby Bok Choy (824)
5. Spinach (739)
6. Broccoli Rabe (715)
7. Chinese/Napa Cabbage (704)
8. Brussels Sprouts (672)
9. Swiss Chard (670)
10. Arugula (559)

the ANDI top 10 – non-green veg

1. Radish (554)
2. Bean Sprouts (444)
3. Red Pepper (366)
4. Radicchio (359)
5. Turnip (337)
6. Carrot (336)
7. Cauliflower (295)
8. Artichoke (244)
9. Tomato (190)
10. Butternut Squash (156)

Source: Whole Foods.
(number in brackets) = ANDI score
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