So each year there is a new hot food in town and healthy eaters are glad to exchange new recipes and convince others of their superfood’s superiority. But while many foods become popular because of the hype, scientists at William Paterson University decided to provide a clear definition of powerhouse fruits and vegetables by studying 47 foods including the super popular kale. They came up with a scheme that classified those foods according to how much daily value they provide per 100 kcal. The classification scheme was based on the 17 nutrients of health importance (reducing the risk of chronic disease) that include potassium, calcium, iron, zinc, folate, thiamin, riboflavin, niacin, vitamins A, B6, B12, C, D, E, K, and also fiber and protein.
Watercress And Other Foods Better Than Kale
From the 47 foods studied only six (blueberry, raspberry, cranberry, tangerine, garlic, and onion) did not satisfy the criterion to be powerhouse foods. The top ten included watercress that came on the very top with a 100 point score (scores over 100 were capped at just 100), Chinese cabbage, chard, beet green, spinach, chicory, leaf lettuce, parsley, and Romaine lettuce.
Kale came in sixteenth scoring 49.07 points followed with arugula, broccoli, pumpkin, and cauliflower. Strawberry is the only berry that has scored as high as 17.59 and a popular weight-loss/healthy food sweet potato finishes last followed only by a white grapefruit.
Here is the table that ranks fruits and vegetables by the mean of the daily values for the aforementioned nutrients:
|Item||Nutrient Density Score|
|Winter squash (all varieties)||13.89|
|Grapefruit (pink and red)||11.64|