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Writer's pictureHarshal
Mar 183 min read

How To Make Better Vegetable Choices Using Data And Metrics

Updated: Mar 26

2024 Vegetable Rankings From Best To Worst (Optimize Diet Using KPIs)


If you like making data-driven decisions, you might have found yourself puzzled while reading nutrition labels. Do you want to improve your health, but wonder what to eat more of and what to eat less of?


Let’s rank fruits.


Here is a custom GPT for you to query this.

Vegetables, with a column chart and scatter plot overlay.
Vegetables, with a column chart and scatter plot overlay.

The articles in this series:


Goals Of Eating Vegetables

If you are on a calorie-deficit diet or want to reduce your calorie intake, add vegetables to your meals. Their low-calorie density and high satiety make them great additions. 


Goals:

  • High fiber content


Anti-goals:

  • High in calories


Tertiary goals:

  • Spend less money


You can see more of the process for vegetables here:


Metrics To Compare Vegetables

We will use 3 metrics:

  • Calories (kcal) per 100g of vegetable

  • Fiber per 100 calories (g/kcal)

  • Price (€) per 100g of vegetable.


Comparison Of Vegetables

I will group vegetables into high-calorie and low-calorie groups. Within each group, I will sort them by fiber content and price.


You can see the above on DataWrapper. Here it is in as a ranked list. All the numbers are per 100g of the vegetable.

  1. Artichoke - 47kcal, fiber 5.4g, €7.04

  2. Fine Bean - 31kcal, fiber 3.4g, €0.93

  3. Gawar - 35kcal, fiber 3.7g

  4. Kale - 35kcal, fiber 4.1g, €6.55

  5. Asparagus - 20kcal, fiber 2.1g, €8.95

  6. Aubergine - 25kcal, fiber 3.0g, €2.72

  7. Bitter gourd - 19kcal, fiber 2.0g

  8. Coriander - 23kcal, fiber 2.8g, €36.33

  9. Savoy Cabbage - 27kcal, fiber 3.1g, €2.00

  10. Cabbage - 25kcal, fiber 2.5g, €7.67

  11. Cauliflower - 25kcal, fiber 2.0g, €1.86

  12. Iceberg Lettuce - 14kcal, fiber 1.2g, €4.36

  13. Leek - 28kcal, fiber 2.1g, €3.38

  14. Spinach - 23kcal, fiber 2.2g, €11.00

  15. Swede (Turnip) - 21kcal, fiber 1.9g, €1.90

  16. Broccoli - 34kcal, fiber 2.6g, €2.19

  17. Brussel Sprout - 43kcal, fiber 3.8g, €4.00

  18. Drumstick - 37kcal, fiber 3.2g

  19. Okra - 33kcal, fiber 3.2g, €11.98

  20. Sugarsnap Beans - 37kcal, fiber 2.8g, €5.27

  21. Tender Stem Broccoli - 33kcal, fiber 2.6g, €8.95

  22. Beetroot - 43kcal, fiber 2.8g, €4.18

  23. Carrot - 41kcal, fiber 2.8g, €1.05

  24. Irish Purple Sprouting Broccoli - 36kcal, fiber 2.6g, €20.00

  25. Mangetout - 33kcal, fiber 2.3g, €5.27

  26. Salad Onion - 32kcal, fiber 2.3g

  27. Sweet Heart Cabbage - 31kcal, fiber 2.3g, €2.73

  28. Courgette - 17kcal, fiber 1.0g, €2.78

  29. Curry Leaves - 23kcal, fiber 1.6g, €199.33

  30. Mushroom - 22kcal, fiber 1.0g, €7.00

  31. Tomato - 18kcal, fiber 1.2g, €4.70

  32. Butternut squash - 42kcal, fiber 1.6g, €6.00

  33. Celeriac - 42kcal, fiber 1.8g, €1.61

  34. Methi - 49kcal, fiber 1.0g

  35. Onion - 40kcal, fiber 1.7g, €1.19

  36. Bottle gourd - 14kcal, fiber 0.5g, €13.98

  37. Pumpkin - 26kcal, fiber 0.5g, €3.95

  38. Mint - 70kcal, fiber 8.0g, €50.00

  39. Green Pea - 81kcal, fiber 5.0g, €4.00

  40. Yam Root - 118kcal, fiber 4.1g, €1.24

  41. Ginger Root - 80kcal, fiber 2.0g, €5.66

  42. Potato - 77kcal, fiber 2.2g, €2.59

  43. Shallot - 72kcal, fiber 3.2g, €4.30

  44. Sweet Potato - 86kcal, fiber 3.0g, €1.24

  45. Sweetcorn - 86kcal, fiber 2.7g, €4.00

  46. Edamame - 109kcal, fiber 4.8g, €5.50

  47. Cassava - 160kcal, fiber 1.8g, €4.40


Data Sources

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