There are several ways to rate the nutritional content of whole foods; each system focuses on specific attributes like nutrient density, calorie and antioxidant content, or health impacts. As you can see from the charts below, there is a lot of overlap in these systems when it comes to the healthiest whole foods.

Aggregate Nutrient Density Index (ANDI)

Rates foods based on their nutrient density per calorie and assigns scores based on the presence of vitamins, minerals, antioxidants, and phytochemicals relative to calorie content.

Category	Top Foods
Fruits	Strawberries, Blackberries, Plums, Raspberries, Blueberries, Oranges, Grapefruit, Cherries, Pomegranate, Papaya
Vegetables	Kale, Collard greens, Mustard greens, Watercress, Spinach, Arugula, Bok choy, Swiss chard, Romaine lettuce, Brussels sprouts
Legumes	Lentils, Chickpeas, Black beans, Pinto beans, Kidney beans, Navy beans, Green peas, Edamame, Mung beans, Soybeans
Whole Grains	Quinoa, Amaranth, Buckwheat, Barley, Brown rice, Millet, Oats, Rye, Bulgur, Farro

Nutrient Rich Foods Index (NRF)

Scores foods based on the amount of beneficial nutrients (e.g., protein, fiber, vitamins) minus problematic components (e.g., added sugars, saturated fat).

Category	Top Foods
Fruits	Blueberries, Kiwi, Guava, Strawberries, Oranges, Bananas, Pineapple, Mango, Apples, Papaya
Vegetables	Broccoli, Sweet potatoes, Red bell peppers, Spinach, Tomatoes, Carrots, Asparagus, Cauliflower, Zucchini, Beets
Legumes	Black beans, Lentils, Chickpeas, Soybeans, Split peas, Red beans, Green lentils, Navy beans, Black-eyed peas, Adzuki beans
Whole Grains	Oats, Brown rice, Quinoa, Farro, Buckwheat, Bulgur, Barley, Amaranth, Whole wheat, Teff

Oxygen Radical Absorbance Capacity (ORAC)

Measures the antioxidant capacity of foods, indicating their ability to neutralize free radicals.

Category	Top Foods
Fruits	Prunes, Blueberries, Blackberries, Strawberries, Cranberries, Apples (Granny Smith), Pomegranates, Plums, Raspberries, Oranges
Vegetables	Artichokes, Spinach, Kale, Red cabbage, Beets, Bell peppers, Broccoli, Sweet potatoes, Onions, Eggplant
Legumes	Red kidney beans, Pinto beans, Black beans, Lentils, Soybeans, Chickpeas, Green peas, Fava beans, Navy beans, Mung beans
Whole Grains	Sorghum, Millet, Oats, Barley, Wild rice, Quinoa, Farro, Whole wheat, Rye, Teff

Food Compass

Scores foods from 0 to 100 based on 9 domains of nutrition (e.g., vitamins, processing level, bioactives).

Category	Top Foods
Fruits	Blueberries, Blackberries, Raspberries, Kiwi, Oranges, Apples, Bananas, Mangoes, Papayas, Grapefruit
Vegetables	Spinach, Kale, Swiss chard, Broccoli, Carrots, Cauliflower, Green beans, Bell peppers, Mushrooms, Asparagus
Legumes	Lentils, Chickpeas, Black beans, Soybeans, Green peas, Pinto beans, Adzuki beans, Navy beans, Mung beans, Split peas
Whole Grains	Oats, Quinoa, Brown rice, Barley, Bulgur, Amaranth, Buckwheat, Rye, Millet, Teff

While each system has its strengths and limitations, combining insights from these approaches can provide a well-rounded perspective on the nutritional value of whole foods and why a whole-food plant-based diet is so effective at resolving chronic health conditions.

Here’s what you might expect if you centered your diet around these foods:

1. Improved Nutrient Intake

These foods are rich in vitamins, minerals, antioxidants, fiber, and essential nutrients, which can support optimal bodily functions, including immune health, energy production, and cellular repair. Diets rich in fruits and vegetables have been shown to reduce the risk of nutrient deficiencies and provide critical antioxidants, such as vitamin C and polyphenols, which fight oxidative stress​.

2. Reduced Risk of Chronic Diseases

Increased intake of leafy greens, berries, and legumes can lower LDL cholesterol and blood pressure​ and improve cardiovascular health. Cruciferous vegetables like kale and broccoli contain glucosinolates, compounds linked to lower cancer risk​. Whole grains and legumes can improve insulin sensitivity and lower the risk of type 2 diabetes​.

3. Weight Management

Foods with high nutrient density but low caloric density (like leafy greens, fruits, and legumes) can help with weight loss or maintenance by increasing satiety without excess calories. Studies show diets high in fiber promote fullness and reduce overall calorie intake​.

4. Enhanced Longevity

High-antioxidant foods, such as berries and cruciferous vegetables, inhibit oxidative damage and inflammation, processes linked to aging and chronic diseases. The inclusion of whole grains and legumes in diets like the Mediterranean or Blue Zone diets has been associated with extended lifespan.

5. Gut Health

Legumes, whole grains, and vegetables are rich in fiber and prebiotics, which support gut health and microbial diversity. A healthy gut microbiome is crucial for digestion, immunity, and mood regulation.

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