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
