After researching every common fruit and vegetable, you’ll find at most all grocery stores, I went through each fruit and vegetable and made a giant chart of the 33 different vitamins and minerals – in most of the common fruits and vegetables.

Once I completed putting all the information into the chart, I not only created a quick PDF you can easily download and print, but I also color-coded which fruit and vegetable had the most of each specific nutrients in it.

In the PDF chart, the red indicates the absolute most — of the specific nutrient — for that specific fruit & vegetable.

Finally, after becoming mostly satisfied with this giant chart with thousands of pieces of information, I noticed a little problem.

The problem wasn’t the “lack” of information that I found everywhere else, the problem I noticed was the lack of organization of the most nutritious fruits and vegetables.

Yes, the information was all there, color-coded in red, however, there wasn’t a neat little table that listed the specific nutrient and what fruit has the most of that specific nutrient. As well as vegetables.

So, what I decided to do (below) was create an organized table listing which fruit & vegetable was the most nutritious – for that specific nutrient (vitamin, mineral, etc).

Below, I created a list of the most nutritious fruits and vegetables chart to easily print out, bookmark, and share with friends and family. Having foods rich in vitamins and minerals chart continues to be more important to me, the more I learn about whole foods and seemingly endless varieties of fruits and vegetables – and the subsequent nutrients contained in each. Below, I make a list of the healthiest fruits and vegetables – based on that specific food having the “most” of a certain type of vitamin or minerals (essential nutrient). However, there’s no information on the nutrient contents of hemp or cannabis.

What is the nutritional value (vitamins and minerals) in hemp?

Since hemp can be considered either a fruit, vegetable, or herb, depending on the source and part of the plant you’re consuming – it’s hard to compare it to all of the other below listed healthiest fruits and vegetables.

What are the healthiest fruits?

  1. Avocado (Lutein Zeaxanthin, B3, B5, B9, K, Beta-sitosterol)
  2. Coconut (fat, Phosphorus, zinc, copper, Selenium)
  3. Raisins (energy, carbohydrates, b2, fluoride)
  4. Dragon Fruit (sugar, protein, calcium, sodium)
  5. Dried Apricot (E, iron, Potassium)
  6. Guava (C, Lycopene)
  7. Cantaloupe (A, beta-carotene)
  8. Fig (fiber)
  9. Orange (B1)
  10. Lime (B6)
  11. Clementine (Choline)
  12. Date (Magnesium)
  13. Pineapple (Manganese)
  14. Cucumber (water)
  15. Kiwi (b12)

It appears the clear winner of the most healthy fruit is the AVOCADO. Followed by COCONUT and raisins.

One fruit that surprised me was how I originally thought ORANGES might have had the most vitamin C, based on all the marketing surrounding orange juice.

However, it’s pretty clear that GUAVA has close to five times more vitamin C than oranges.

FIGS were another interesting discovery, in containing the most fiber. 

One final interesting find/surprise was the DRAGON FRUIT. I’ve never heard about the dragon fruit until I started doing the research.

After discovering this fruit, I went to Wal-Mart and was able to quickly find the dragon fruit, as well as a few other interesting fruits I’ve never tried or heard of before – such as the guava.

What are the healthiest vegetables?

Below is a list of the vegetables that has the most of a specific nutrient.

For example, the first vegetable listed is garlic and garlic has the “most” energy, carbohydrate, B6, copper, and selenium. And so on down the list.

  1. Garlic (energy, Carbohydrate, B6, copper, selenium)
  2. Lemongrass (iron, Manganese, zinc, Beta-sitosterol)
  3. Horseradish root (sugar)
  4. Peas (fiber, B1, B3)
  5. Green Olive (fat, e, sodium)
  6. Chard (Zeaxanthin, Magnesium)
  7. Kale (B2, calcium)
  8. Dill (A, potassium)
  9. Sweet potato (beta-carotene)
  10. Sweet corn (B5)
  11. Spinach (B9)
  12. Cauliflower (choline)
  13. Yellow pepper (C)
  14. Dandelion (K)
  15. Lima bean (protein)
  16. Cabbage (phosphorous)
  17. Celery (water)
  18. Potato (fluoride)
  19. Tomato (Lycopene)

GARLIC, LEMONGRASS, and DANDELION are a very interesting discovery from this research.

After discovering how healthy garlic and lemongrass are, as well as dandelion, I will be making it a priority to add more of these to my shopping cart.

However, I did notice that LEMONGRASS is a wee-bit hard to find in the average supermarket, at least here in Idaho.

PEAS were also a bit surprising as to how many specific nutrients it had the most of.

All in all, I look forward to continuing to explore and adding more of the most nutritious fruits and vegetables to my diet – including spreading hemp seeds on as much as I can.


How does hemp compare to the other most nutritious fruits and vegetables?

Below, I created a table listing the most nutritious fruits and vegetables. In the second column, I add the nutritional value of hemp seeds.

By placing the nutritional value of hemp seeds next to the most nutritious fruits and vegetables, we’re able to clearly see and compare how much more — or less — healthy (from that specific vitamin or mineral is) to the other fruits and vegetables.

What I found was hemp contains quite a bit more of specific nutrients in specific categories, compared to the most nutritious fruits and vegetables. 

Hemp seeds contain more of the following specific nutrients, than the other most nutritious fruits and vegetables.

  • MOST energy
  • LEAST carbohydrates
  • LEAST sugar
  • MOST fat
  • MOST protein
  • MOST vitamin B1
  • MOST vitamin B3 – by a lot
  • MOST magnesium
  • MOST manganese
  • MOST phosphorous
  • MOST potassium
  • LEAST sodium
  • MOST zinc
  • MOST copper

Although it might be a bit challenging to consume 3.5 ounces of hemp seeds in one sitting, it’s quite clear that hemp seeds have a lot of nutrients, vitamins, and minerals – topping quite a few of some of the most nutritious fruits and vegetables.

At least based on this mostly incomplete list. 

Table of the most nutritious fruits and vegetables

Below, I’ve compiled a list of the most nutritious fruits and vegetables, based on that specific nutrient. 

Although there are thousands of different types of fruits and vegetables in the world, this list is both incomplete and only lists some of the most common fruits and vegetables available at grocery stores in America.

List Of Nutrient Per 3.5 (oz) ServingHemp SeedsMost Nutritious FruitMost Nutritious Vegetable
Energy 2,313 (KJ)Raisins → 1,252 (KJ)Garlic → 623 (KJ)
Carbohydrate 8.67 (g)Raisins → 79.18 (g)Garlic → 33.06 (g)
Sugar 1.5 (g)Dragon Fruit → 82.17 (g)Horseradish Root → 7.99 (g)
Fiber 4 (g)Fig → 9.8 (g)Peas → 5.7 (g)
Fat48.75 (g)Coconut → 33.49 (g)Green Olive → 15.32 (g)
Protein31.56 (g)Dragon Fruit → 3.57 (g)Lima Bean → 7.8 (g)
A1  (μg)Cantaloupe → 169 (μg)Dill → 7,718 (μg)
Beta-Carotene7  (μg)Cantaloupe → 2020 (μg)Sweet Potato → 11,509 (μg)
Lutein ZeaxanthinxAvocado → 271 (μg)Chard → 11,015 (μg)
B1 Thiamine1.275 (mg)Orange → 0.087 (mg)Peas → 0.266 (mg)
B2 Riboflavin 0.285 (mg)Raisins → 0.125 (mg)Kale → 0.347 (mg)
B3 Niacin9.2 (mg)Avocado → 1.738 (mg)Peas → 2.09 (mg)
B5 Pantothenic acidxAvocado → 1.389 (mg)Sweet Corn → 0.717 (mg)
B60.6 (mg)Lime → 0.046 (mg)Garlic → 1.235 (mg)
B9 Folate110 (μg)Avocado → 81 (μg)Spinach → 194 (μg)
CholinexClementine → 14 (mg)Cauliflower → 44.3 (mg)
C0.5 (mg)Guava → 228.3 (mg)Yellow Pepper → 183.5 (mg)
E0.8 (mg)Dried Apricot → 4.33 (mg)Green Olive → 3.81 (mg)
KxAvocado → 21 (μg)Dandelion → 778.4 (μg)
Calcium70 (mg)Dragon Fruit → 107 (mg)Kale → 254 (mg)
Iron7.95 (mg)Dried Apricot → 2.66 (mg)Lemongrass → 8.17 (mg)
Magnesium700 (mg)Date → 43 (mg)Chard 86 → (mg)
Manganese7.6 (mg)Pineapple → 0.927 (mg)Lemongrass → 5.224 (mg)
Phosphorus1,650 (mg)Coconut → 113 (mg)Cabbage → 170 (mg)
Potassium1,200 (mg)Dried Apricot → 1,162 (mg)Dill 738 → (mg)
Sodium5 (mg)Dragon Fruit → 39 (mg)Green Olive → 1,556 (mg)
Zinc9.9 (mg)Coconut → 1.1 (mg)Lemongrass → 2.23 (mg)
Water4.96 (g)Cucumber → 95.23 (g)Celery → 95.43 (g)
Fluoride xRaisins → 233.9 (μg)Potato → 45.2 (μg)
Copper1.6  (mg)Coconut → 0.435 (mg)Garlic → 0.299 (mg)
SeleniumxCoconut → 10.1 (μg)Garlic → 14.2 (μg)
B12xKiwi → 0.08 (μg)x
LycopenexGuava → 5204 (μg)Tomato → 2,573 (μg)
Beta-sitosterol xAvocado → 76 (μg)Lemongrass → 4 (μg)

** View full fruit and vegetable chart (PDF) to see the giant list of most of the common fruits and vegetables. Also on the list are other superfoods including chia seeds, flax seeds, sesame seeds, and spirulina.

List of vitamins and minerals and their function

Harvard Medical School provides a very complete list of the various vitamins, their benefit, recommended daily amounts, and more.

Instead of recreating the wheel, I’ll link to them and a few other resources.

Among the list of vitamins provided by Harvard Medical School, it’s interesting how the USDA doesn’t include a handful of the known vitamins and minerals. 

Other vitamins and minerals the USDA doesn’t provide include:

  • Biotin
  • Chloride
  • Chromium
  • Iodine
  • Sulfur

In the future, I hope the western world can have more access to all of the additional varieties of fruits and vegetables that exist on Earth.

As well as having a full list of all of the known vitamins and minerals.