The Aggregate Nutrient Density Index (ANDI) was developed by Dr. Joel Fuhrman to rank foods according to micronutrients per calorie. Filling your diet with micronutrient-rich foods is a great step to maintaining optimal health.
Micronutrients in Green Vegetables
Mustard/Turnip/Collard Greens | 1000 |
Kale
| 1000 |
Swiss Chard | 1000 |
Upland/Watercress | 1000 |
Bok Choy/Baby Bok Choy | 865 |
Chinese/Napa Cabbage | 714 |
Spinach | 707 |
Arugula | 604 |
Lettuce, Green Leaf | 585 |
Chicory | 516 |
Micronutrients in Other Vegetables
Radish | 502 |
Turnip | 473 |
Carrots | 458 |
Acorn Squash | 444 |
Broccoflower | 444 |
Cabbage | 434 |
Bell Pepper, Yellow or Orange | 371 |
Kholrabi | 352 |
Cauliflower | 315 |
Rutabaga | 296 |
Micronutrient Density of beans
Edamame | 98 |
Pinto Beans | 86 |
Tofu | 82 |
Great North Beans | 77 |
Adzuki Beans | 74 |
Lentils | 72 |
Lima Beans | 69 |
Kidney Beans | 64 |
Black Beans | 61 |
Chickpeas (Garbanzos) | 55 |
MICRONUTRIENTS IN SEEDS & NUTS
Flax Seeds | 103 |
Sesame Seeds | 74
|
Sunflower Seeds | 64 |
Peanuts | 59 |
Chia Seeds | 46 |
Pumpkin Seeds | 39 |
Pistachios | 37 |
Chestnuts | 34 |
Hazelnuts | 34 |
Pecans | 33 |
MICRONUTRIENTS IN FRUIT
Cranberries, Fresh | 207 |
Strawberries | 182 |
Blackberries | 171 |
Raspberries | 133 |
Blueberries | 132 |
Guava | 125 |
Grapefruit | 125 |
Grapes | 119 |
Pomegranate | 119 |
Cantaloupe | 118 |
MICRONUTRIENTS IN HERBS
Basil | 518 |
Cilantro | 481 |
Spearmint | 457 |
Tarragon | 426 |
Oregano | 426 |
Thyme | 422 |
Parsley | 381 |
Dill | 326 |
Chives | 319 |
Peppermint | 293 |
Nutrient Scoring Method
To find out more about how the nutrients were scored to create the above chart, please visit: ANDI Food Scores: Rating the Nutrient Density of Foods