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Among fruits and veg , leafy greens rank as the top " powerhouse " foods , according to a newfangled ranking of green groceries items found on their nutritious content .
Watercress snag the No . 1 spot , and other leafy greens rank in the top 10 , according to the work . [ Full story : Watercress Named Top ' Powerhouse ' vegetable ]
Leafy green vegetables are nutrient-dense foods.
To be called a powerhouse , a 100 - calorie serve of the food had to furnish at least 10 percent , on average , of the daily recommended consumption of 17 of import nutrient . The foods that grade higher are those that provide more of these nutrients .
Here is the full listing of all 41 food , with their nutrient density scores :
Watercress : 100.00
Chinese cabbage : 91.99
Chard : 89.27
Beet greens : 87.08
prickly-seeded spinach : 86.43
curly endive : 73.36
Leaf sugar : 70.73
Parsley : 65.59
Romaine pelf : 63.48
Collard greens : 62.49
Brassica rapa super acid : 62.12
Mustard cat valium : 61.39
Cichorium endivia : 60.44
Chive : 54.80
Kale : 49.07
blowball greens : 46.34
Red pepper : 41.26
Arugula : 37.65
Brassica oleracea italica : 34.89
Cucurbita pepo : 33.82
Brussels gush : 32.23
Scallions : 27.35
Kohirabi : 25.92
Cauliflower : 25.13
loot : 24.51
Carrot : 22.60
Lycopersicon esculentum : 20.37
Lemon : 18.72
Iceberg Lettuce : 18.28
Strawberry : 17.59
Radish : 16.91
Winter mash ( all varities ): 13.89
Orange : 12.91
Lime : 12.23
Grapefruit(pink and flushed ): 11.64
swede : 11.58
white turnip : 11.43
Blackberry : 11.39
Leek : 10.69
Sweet spud : 10.51
Grapefruit ( white ): 10.47
