The plain-English version

Every food gets a score from 0–100 based on how much nutrition it packs in per 100g. The highest-scoring food is set to 100; everything else is scaled relative to it. We look at six things, each carrying a different weight:

The six components

• 25% Nutrient density How much protein, vitamin C, vitamin A, iron, and magnesium does the food deliver relative to its calorie cost? A cup of spinach beats a cup of chips here because spinach packs a lot of nutrition into very few calories. Each nutrient is capped at 100% of your daily need so one freak outlier can't dominate.
• 20% Micronutrient breadth How many of ten key nutrients does the food cover at least 10% of your daily need for? A food that covers 8 out of 10 nutrients scores higher than one that covers 3, even if the 3 are spectacular. This rewards all-rounders.
• 15% Fibre Fibre is scored separately because most people are chronically under-eating it, and it has strong links to gut health, heart health, and blood-sugar control. Chia seeds, lentils, and avocado do well here.
• 10% Protein Scored as a percentage of the 50g daily reference. Seeds, legumes, and greens like moringa rank highest among plant foods.
• 15% Antioxidant score A 0–100 relative index based on published ORAC (Oxygen Radical Absorbance Capacity) data. Berries, cacao, and dark greens tend to top this component.
• 15% Vitamin & mineral highlights A check of four nutrients not already counted elsewhere — vitamin K, folate, calcium, and zinc. Each is scored against your daily need and capped at 100%. Leafy greens dominate on vitamin K and folate; seeds and legumes on calcium and zinc.

Honest caveats

• Bioavailability isn't modelled. Spinach's iron and calcium are partly blocked by oxalates; legumes and seeds contain phytates that reduce mineral absorption. The scores reflect what's in the food, not what your body necessarily absorbs.
• ORAC values are indicative, not definitive. The FDA withdrew its ORAC database in 2012 because in-vitro antioxidant measurements don't perfectly predict in-body effects. Treat those scores as directional.
• Omega-3s, vitamin E, selenium, and B12 aren't included due to data complexity — which means foods like walnuts and Brazil nuts are likely under-ranked relative to their true value.
• All values are per 100g raw edible portion. Cooking can significantly change nutrient levels — boiling leaches water-soluble vitamins; heat increases lycopene availability in tomatoes.