The Veggie Versus league

League table

All 60 foods, ranked by the Veggie Versus score per 100 g.

A custom nutrient index, not a clinically validated health rating. How the score works · Compare your own portions

60 foods · 57 scored · 3 awaiting complete measurements

Veggie Versus standings · score, protein and fibre per 100 g
Rank	Food	Score / 100	Protein	Fibre
1	Sesame seeds Dried USDA source	100.0	17.7 g	11.8 g
2	Flaxseed Dried USDA source	85.5	18.3 g	27.3 g
3	Pumpkin seeds Dried USDA source	83.2	30.2 g	6 g
4	Kale Raw USDA source	74.1	2.92 g	4.1 g
5	Spinach Raw USDA source	64.1	2.86 g	2.2 g
6	Cashews Raw USDA source	63.7	18.2 g	3.3 g
7	Sunflower seeds Dried USDA source	61.8	20.8 g	8.6 g
8	Almonds Raw USDA source	59.5	21.2 g	12.5 g
9	Broccoli Raw USDA source	56.7	2.82 g	2.6 g
10	Peanuts Raw USDA source	50.1	25.8 g	8.5 g
11	Hazelnuts Raw USDA source	48.8	15 g	9.7 g
12	Romaine lettuce Raw USDA source	41.9	1.23 g	2.1 g
13	Sweet potato Baked, flesh only, no added salt USDA source	41.7	2.01 g	3.3 g
14	Kiwi Raw USDA source	41.1	1.14 g	3 g
15	Walnuts Raw USDA source	39.5	15.2 g	6.7 g
16	Pecans Raw USDA source	39.0	9.17 g	9.6 g
17	Guava Raw USDA source	37.5	2.55 g	5.4 g
18	Red pepper Raw USDA source	36.1	0.99 g	2.1 g
19	Carrot Raw USDA source	34.8	0.93 g	2.8 g
20	Cabbage Raw USDA source	32.7	1.28 g	2.5 g
21	Edamame Prepared from frozen USDA source	32.1	11.9 g	5.2 g
22	Green pepper Raw USDA source	29.0	0.86 g	1.7 g
23	White beans Boiled, no added salt USDA source	28.1	9.73 g	6.3 g
24	Green peas Boiled, no added salt USDA source	27.3	5.36 g	5.5 g
25	Chickpeas Boiled, no added salt USDA source	25.4	8.86 g	7.6 g
26	Black beans Boiled, no added salt USDA source	25.1	8.86 g	8.7 g
27	Red kidney beans Boiled, no added salt USDA source	25.0	8.67 g	7.4 g
28	Lentils Boiled, no added salt USDA source	24.5	9.02 g	7.9 g
29	Papaya Raw USDA source	23.8	0.47 g	1.7 g
30	Cauliflower Raw USDA source	23.6	1.92 g	2 g
31	Strawberries Raw USDA source	21.9	0.67 g	2 g
32	Green beans Boiled, no added salt USDA source	21.7	1.89 g	3.2 g
33	Avocado Raw USDA source	21.2	2 g	6.7 g
34	Asparagus Raw USDA source	20.9	2.2 g	2.1 g
35	Blackberries Raw USDA source	20.5	1.39 g	5.3 g
36	Orange Raw USDA source	20.4	0.94 g	2.4 g
37	Raspberries Raw USDA source	20.0	1.2 g	6.5 g
38	Pineapple Raw USDA source	17.3	0.54 g	1.4 g
39	Mango Raw USDA source	16.5	0.82 g	1.6 g
40	Pomegranate Raw USDA source	14.1	1.67 g	4 g
41	Celery Raw USDA source	12.8	0.69 g	1.6 g
42	Apricot Raw USDA source	11.9	1.4 g	2 g
43	Tomato Raw USDA source	11.1	0.88 g	1.2 g
44	Blueberries Raw USDA source	11.0	0.74 g	2.4 g
45	Beetroot Raw USDA source	10.1	1.61 g	2.8 g
46	Banana Raw USDA source	9.8	1.09 g	2.6 g
47	Radish Raw USDA source	9.6	0.68 g	1.6 g
48	Potato Boiled, no added salt USDA source	9.2	1.71 g	1.8 g
49	Cucumber Raw USDA source	7.9	0.65 g	0.5 g
50	Sweet cherries Raw USDA source	7.7	1.06 g	2.1 g
51	Grapes Raw USDA source	7.5	0.72 g	0.9 g
52	White mushrooms Raw USDA source	7.2	3.09 g	1 g
53	Peach Raw USDA source	7.1	0.91 g	1.5 g
54	Pear Raw USDA source	6.8	0.36 g	3.1 g
55	Onion Raw USDA source	6.7	1.1 g	1.7 g
56	Watermelon Raw USDA source	5.6	0.61 g	0.4 g
57	Apple Raw USDA source	5.4	0.26 g	2.4 g
—	Chia seeds Dried USDA source	Not scored	16.5 g	34.4 g
—	Firm tofu (calcium-set) Firm, calcium sulfate-set USDA source	Not scored	17.3 g	2.3 g
—	Pistachios Raw USDA source	Not scored	20.2 g	10.6 g

How the Veggie Versus score works

Version 1.0 gives equal weight to ten nutrients: protein, fibre, vitamins A, C and K, iron, magnesium, potassium, calcium and zinc. Divide each per-100-g amount by its reference below, cap each fraction at 1, then average the ten fractions. Divide that average by the highest eligible average in this catalogue and multiply by 100. The top food therefore scores 100.

This is our own formula. The FDA reference numbers provide consistent scales; the FDA does not endorse this index. Scores are relative to this selected catalogue and may change when records are added. Ranks use unrounded values; equal unrounded scores share a position. Displayed scores are rounded to one decimal place.

Protein: 50 g
Fibre: 28 g
Vitamin C: 90 mg
Vitamin A (RAE): 900 µg
Vitamin K: 120 µg
Iron: 18 mg
Magnesium: 420 mg
Potassium: 4700 mg
Calcium: 1300 mg
Zinc: 11 mg

References: FDA Daily Values for adults and children aged 4 and over. They are scaling constants, not personalised needs. This index uses nutrient content, including protein content without a protein-quality adjustment; it is not a regulated nutrition-label %DV calculation. Total folate is displayed elsewhere but excluded here because the imported field is not dietary folate equivalents.

A food is unscored if any of these ten measurements is missing. Reported zero remains zero. Unscored foods appear at the end. Raw, cooked and dried forms retain their source preparation labels. The score does not adjust for calories, typical portion size, absorption, nutrients outside these ten fields or the balance of a whole diet. It should not be used as an overall prescription for what to eat.

Full sources and limitations · Download the scoring configuration