Nutrient density plots.
 
Nutrient density was calculated from the sum of percentages of DRIs met (for  calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, thiamin, riboflavin, vitamins a, b6, e, c, k, folate, niacin, and pantothenic acid) and divided by calories, per 100 g portion.  If male and female DRIs differed, the larger of the two values was used. Phytochemicals were not considered in this analysis.

Calorie density is kcal/g of food.

Values below were calculated using SR 13.


nutrient density calorie density g fiber/ g carbohydrate
chard_swiss_raw 50.5 0.19 0.43
watercress_raw 45.89 0.11 0.38
spinach_raw 36.69 0.22 0.77
turnip_greens_raw 27.48 0.27 0.56
parsley_raw 26.87 0.36 0.52
kale_raw 25.66 0.5 0.2
carrots_raw 23.81 0.43 0.3
coriander_raw 23.69 0.2 0.89
endive_raw 23.51 0.17 0.93
mustard_greens_raw 21.87 0.26 0.67
beet_greens_raw 20.76 0.19 0.93
lettuce_looseleaf_raw 19.94 0.18 0.54
cabbage_chinese_(pak-choi)_raw 17.82 0.13 0.46
cress_garden_raw 17.29 0.32 0.2
peppers_sweet_red_raw 17.16 0.27 0.31
chives_raw 16.95 0.3 0.57
cilantro_raw 16.74 0.24 0.65
lettuce_cos_or_romaine_raw 16.48 0.14 0.72
lettuce_butterhead_(boston&bibb)_raw 15.97 0.13 0.43
broccoli_raw 15.84 0.28 0.57
dandelion_greens_raw 15.17 0.45 0.38
chicory_greens_raw 14.7 0.23 0.85
celtuce_raw 12.86 0.18 0.47
purslane_raw 10.44 0.16 0*
peppers_sweet_yellow_raw 10.12 0.27 0.14
collards_raw 9.96 0.3 0.63
cabbage_chinese_(pe-tsai)_raw 9.43 0.16 0.96
asparagus_raw 9.24 0.23 0.46
brussels_sprouts_raw 9.17 0.43 0.42
onions_spring_or_scallions_raw 9.12 0.32 0.35
purslane_ckd_bld_drnd 9.05 0.18 0*
arugula_raw 8.9 0.25 0.44
cabbage_raw 8.84 0.25 0.42
sweetpotato_ckd_bkd_in_skn 8.56 1.03 0.12
mushrooms_raw 8.39 0.25 0.29
cabbage_napa_cooked 7.65 0.12 0*
peppers_sweet_green_raw 7.28 0.27 0.28
pepper_banana_raw 7.17 0.27 0.64
fireweed_leaves_raw 7.01 1.03 0.55
brazilnuts_dried_unblanched 6.93 6.56 0.42
squash_zucchini_baby_raw 6.88 0.21 0.35
rice_bran_crude 6.78 3.16 0.42
cauliflower_green_raw 6.74 0.31 0.53
wheat_bran_crude 6.6 2.16 0.66
okra_raw 6.5 0.33 0.42
cabbage_red_raw 6.49 0.27 0.33
beans_kidney_sprouted_raw 6.44 0.29 0*
guavas_common_raw 5.94 0.51 0.45
cauliflower_raw 5.71 0.25 0.48
melons_cantaloupe_raw 5.7 0.35 0.1
beans_kidney_sprouted_ckd_bld_drnd 5.66 0.33 0*
cabbage_savoy_raw 5.65 0.27 0.51
lettuce_iceberg 5.46 0.12 0.67
radicchio_raw 5.31 0.23 0.2
beans_snap_green_raw 5.17 0.31 0.48
kohlrabi_raw 5.17 0.27 0.58
squash_wntr_all_var_ckd_bkd 5.13 0.39 0.32
squash_summer_scallop_raw 4.94 0.18 0*
pumpkin_ckd_bld_drnd 4.93 0.2 0.22
peas_edible-podded_raw 4.88 0.42 0.34
tomato_products_cnd_paste 4.86 0.82 0.21
tomatoes_red_ripe_raw_year_rnd_average 4.85 0.21 0.24
celery_raw 4.83 0.16 0.47
cucumber_with_peel_raw 4.82 0.13 0.29
radish_seeds_sprouted_raw 4.56 0.43 0*
beans_mung_sprouted_cnd_drnd_sol 4.22 0.12 0.37
wheat_germ_crude 4.15 3.6 0.25
strawbies_raw 3.96 0.3 0.33
mung_bns_sprouted_ckd_bld_drnd 3.95 0.21 0.19
alfalfa_seeds_sprouted_raw 3.89 0.29 0.66
mung_bns_sprouted_raw 3.81 0.3 0.3
beans_navy_sprouted_raw 3.81 0.67 0*
beans_pinto_sprouted_raw 3.62 0.62 0*
Kiwi_raw 3.42 0.61 0.23
radishes_raw 3.38 0.2 0.45
mung_bns_sprouted_ckd_stir-fried 3.38 0.5 0.18
mangos_raw 3.36 0.65 0.11
lemons_raw_without_peel 3.34 0.29 0.3
beans_navy_sprouted_ckd_bld_drnd 3.32 0.78 0*
rutabagas_raw 3.31 0.36 0.31
beans_snap_yellow_raw 3.22 0.31 0.48
apricots_raw 3.21 0.48 0.22
beans_pinto_sprouted_ckd_bld_drnd 3.19 0.22 0*
peas_green_raw 3.15 0.81 0.35
papayas_raw 3.14 0.39 0.18
blackbies_raw 2.89 0.52 0.42
oat_bran_cooked 2.88 0.4 0.23
artichokes_ckd_bld_drnd 2.87 0.5 0.48
pineapple_raw 2.8 0.49 0.1
bamboo_shoots_cnd_drnd_sol 2.79 0.19 0.43
raspbies_raw 2.77 0.49 0.59
rhubarb_raw 2.74 0.21 0.4
grapefruit_raw_pink&red_all_areas 2.69 0.3 0*
fennel_bulb_raw 2.69 0.31 0.43
lotus_root_raw 2.54 0.74 0.28
sunflower_sd_krnls_dried 2.5 5.7 0.56
soybeans_sprouted_ckd_stmd 2.5 0.81 0.12
turnips_ckd_bld_drnd 2.47 0.21 0.41
oranges_raw 2.45 0.47 0.2
tangerines_(mandarin_oranges)_raw 2.44 0.44 0.21
Leeks_raw 2.36 0.61 0.13
soybeans_sprouted_raw 2.31 1.22 0.11
limes_raw 2.31 0.3 0.27
mulbies_raw 2.26 0.43 0.17
grapefruit_raw_white_all_areas 2.18 0.33 0.13
lentils_sprouted_raw 2.16 1.06 0*
melons_casaba_raw 2.16 0.26 0.13
eggplant_raw 2.16 0.26 0.41
celeriac_raw 2.15 0.42 0.2
loquats_raw 2.09 0.47 0.14
sesame_seeds_whole_dried 2.04 5.73 0.5
lentils_sprouted_ckd_stir-fried 2.04 1.01 0*
shallots_raw 2.03 0.72 0*
soy_milk_fluid 2.02 0.33 0.72
beets_ckd_bld_drnd 2.02 0.44 0.2
broadbeans_ckd_bld_drnd 2.01 0.62 0.36
Blackeyes_cooked 2 0.97 0.25
blackbies_frz_unswtnd 2 0.64 0.32
cherries_sour_red_raw 1.97 0.5 0.13
peas_sprouted_raw 1.95 1.28 0*
parsnips_raw 1.9 0.75 0.27
melons_honeydew_raw 1.89 0.35 0.07
watermelon_raw 1.88 0.32 0.07
lima_bns_ckd_bld_drnd 1.86 1.23 0.22
lentils_ckd_bld 1.84 1.16 0.39
elderberries_raw 1.78 0.73 0.38
kumquats_raw 1.76 0.63 0.4
wheat_hard_red_spring 1.74 3.29 0.18
wheat_flour_whole-grain 1.7 3.39 0.17
wheat_sprouted 1.68 1.98 0.03
beans_pinto_ckd_bld 1.6 1.37 0.34
soybeans_mature_ckd_bld 1.59 1.73 0.6
peaches_raw 1.58 0.43 0.18
avocados_raw_florida 1.55 1.12 0.59
soybeans_grn_ckd_bld_drnd 1.5 1.41 0.38
beans_great_northern_ckd_bld 1.5 1.18 0.33
nectarines_raw 1.49 0.49 0.14
beans_adzuki_ckd_bld 1.49 1.28 0.29
mung_bns_ckd_bld 1.48 1.05 0.4
oats 1.48 3.89 0.16
salsify_(veg_oyster)_raw 1.48 0.82 0.18
soybeans_dry_rstd 1.48 4.5 0.25
lima_bns_thin_seeded_(baby)_ckd_bld 1.48 1.26 0.33
onions_raw 1.47 0.38 0.21
lima_bns_frz_baby_ckd_bld_drnd 1.47 1.05 0.31
flax_seed 1.47 4.92 0.81
lima_bns_lrg_ckd_bld 1.46 1.15 0.34
beans_navy_ckd_bld 1.44 1.42 0.24
beans_pink_ckd_bld 1.43 1.49 0.19
Chickpeas_ckd_bld 1.43 1.64 0.28
groundchies_(cape-goosebies_or_poha)_raw 1.43 0.53 0*
beans_french_raw 1.43 3.43 0.39
corn_sweet_yellow_raw 1.42 0.86 0.14
rye 1.42 3.35 0.21
lima_bns_lrg_cnd 1.41 0.79 0.32
spaghetti_whole-wheat_ckd 1.41 1.24 0.17
beans_kidney_all_types_ckd_bld 1.39 1.27 0.28
beans_cranby_(roman)_ckd_bld 1.39 1.36 0.41
broadbeans_(fava_bns)_ckd_bld 1.38 1.1 0.27
potatoes_bkd_flesh&skn 1.38 1.09 0.1
hazelnuts_or_filberts 1.38 6.28 0.58
beans_pinto_cnd 1.37 0.86 0.3
salsify_ckd_bld_drnd 1.35 0.68 0.2
beans_black_ckd_bld 1.35 1.32 0.37
plums_raw 1.34 0.55 0.12
beans_white_ckd_bld 1.33 1.39 0.25
buckwheat 1.33 3.43 0.14
corn_sweet_white_raw 1.31 0.86 0.14
beans_sml_white_ckd_bld 1.31 1.42 0.4
quinoa 1.3 3.74 0.09
almonds 1.29 5.78 0.6
beans_navy_cnd 1.28 1.13 0.25
beans_white_cnd 1.28 1.17 0.22
chestnuts_chinese_roasted 1.27 2.39 0*
beans_great_northern_cnd 1.27 1.14 0.23
beans_kidney_all_types_cnd 1.26 0.81 0.24
beans_cranby_(roman)_cnd 1.25 0.83 0.42
Chickpeas_cnd 1.25 1.19 0.19
amaranth 1.25 3.74 0.23
triticale 1.25 3.36 0*
bananas_raw 1.24 0.92 0.1
broadbeans_(fava_bns)_cnd 1.22 0.71 0.3
pine_nuts_pignolia_dried 1.2 5.66 0.32
peas_sprouted_ckd_bld_drnd 1.2 1.18 0*
peas_split_ckd_bld 1.19 1.18 0.39
bluebies_raw 1.19 0.56 0.19
rice_brown_long-grain_ckd 1.17 1.11 0.08
waterchestnuts_cnd_sol&liquids 1.16 0.5 0.2
grapes_american_type_(slip_skn)_raw 1.15 0.67 0.06
plantains_raw 1.14 1.22 0.07
bulgur_dry 1.14 3.42 0.24
avocados_raw_california 1.12 1.77 0.71
barley 1.1 3.54 0.24
pistachio_nuts_dry_rstd 1.09 5.67 0.38
mori-nu_tofu_silken_lite_ex_firm 1.07 0.38 0
cashew_nuts_dry_rstd 1.05 5.74 0.09
cranberries_raw 1.04 0.49 0.33
beans_french_ckd_bld 0.99 1.29 0.39
guavas_strawby_raw 0.99 0.69 0.31
peanuts_all_types_dry-roasted 0.97 5.85 0.37
pine_nuts_pinyon_dried 0.97 6.29 0.55
wild_rice_cooked 0.96 1.01 0.08
beans_pinto_frz_ckd_bld_drnd 0.96 1.62 0.28
peanuts_all_types_ckd_bld 0.95 3.18 0.41
figs_raw 0.94 0.74 0.17
grapes_red_or_grn_raw 0.92 0.71 0.06
walnuts_english 0.92 6.54 0.49
bluebies_frz_unswtnd 0.88 0.51 0.22
peanut_butter_chunk_style 0.86 5.89 0.31
pecans 0.86 6.91 0.69
millet_cooked 0.86 1.19 0.05
cherries_sweet_raw 0.85 0.72 0.14
pomegranates_raw 0.81 0.68 0.03
corn_bran_crude 0.79 2.24 1
persimmons_native_raw 0.78 1.27 0*
cornmeal_whole-grain_yel 0.77 3.62 0.09
pears_raw 0.74 0.59 0.16
macadamia_nuts_raw 0.74 7.18 0.62
cornmeal_whole-grain_white 0.72 3.62 0.09
cassava_raw 0.64 1.6 0.05
coconut_meat_raw 0.6 3.54 0.59
macadamia_nuts_dry_rstd 0.56 7.18 0.6
dates_domestic_nat&dry 0.53 2.75 0.1
apples_raw_with_skin 0.53 0.59 0.18
* measurement error or no data


The figures

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