Cassava, raw

Raw cassava scores 56 of 100 on the Nutrient Density Score, a Fair rating, but that puts it near the bottom of the Vegetables category at rank 52 of 60, well under the group's median of 93. Its one real credential is vitamin C, at 23% DV, while most other vitamins and minerals sit modest for a root this starchy.

Cassava is a starchy root that's peeled and cooked, most often boiled, mashed, or fried in the style of a potato, and it isn't eaten raw. A cup here is a hefty 206 gram serving, reflecting its dense, filling texture, and it brings far more carbohydrate weight than the leafy or watery vegetables that dominate the top of this category. Shoppers wanting a higher-scoring pick in the same aisle might consider onions instead.