Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.6
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked31.80.099NA2.067.941NA107115NA6390.87270
Soy VermicelliVermicelli, made from soy2187.6NA7.27.94NANA79.412107161747.2
CornstarchCornstarch7.940.2NA1.87120.21NA51.6121135.70.2433
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated990.32NA8.6120.4NA12739.731.439.71.6353.3
Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.99293
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked7.940.19NA0.56201.04NA31.839.722.2201.63304
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared31.80.15NA7.03201.36NA14735.719161.94279
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant200.19NA1.55201.78NA13179.4NA202.7248
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.03288
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.970.29NA0.7931.81.4NA131103NA01.6272
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.970.29NA5.831.81.4NA13110329.801.6272
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked160.032NA1.935.71.5NA99139NA2380.48290
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked75.40.28NA7.235.71.4NA218222377.941.47279
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked75.40.28NA0.9535.71.4NA218222377.941.47279
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7.940.079NA0.8743.70.37NA131958.73161.07229
Dry Rice NoodlesRice noodles, dry71.40.31NA2.7847.61.98NA607119607222.9447.3
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked39.70.271634.7647.61.87NA17113929.83.971.94272
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt39.70.27NA0.7947.61.87NA17113929.83.971.94272
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched120.15NA0.7951.61.5NA147115NA01.67272
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked120.15NA5.951.61.5NA14711529.801.67272
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.555.60.77NA15975.4NA2941.47273
Chocolate SoymilkUnfortified Chocolate Soymilk990.82NA1.959.5NANA202568192101.35340
White Canned HominyHominy, canned, white39.70.12NA2.4663.50.28NA13935.71210604.17328
Yellow Canned HominyHominy, canned, yellow39.70.12NA2.4663.50.28NA13935.71213694.17328
Cooked PastaPasta, cooked, unenriched, without added salt27.80.4NA271.41.28NA2301751053.972.02247
YokanYokan, prepared from adzuki beans and sugar1070.12NA4.671.40.56NA1591799.133290.28141
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.27
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.6
Pearled BarleyCooked Pearled Barley43.70.42NA5.2887.31.03NA21436934123.25273
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.3
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.3
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked43.70.68NA6.35913.87NA2823066027.84.7641.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked120.83NA16.8914.1NA377302603.974.3752.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched120.83NA3.18914.1NA377302NA3.974.3752.7
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1710.99NA3.9953.18NA31843312.38412.34265
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.3346
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.3346
SoymilkSoymilk Unfortified990.51NA2.54990.89NA206468192020.48349
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.5
Canned Chickpeas Canned Chickpeas , Solids1791NA4.251033.36NA33750012.39762.5265
OkaraOkara3180.79NA5.161031.6NA2388454235.72.22324
Canned Kidney BeansCanned All Types Kidney Beans1350.54NA4.641070.67NA3579413.5711751.83310
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry2821.13NA13.21074.1NA607691797.944.0539
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry2821.13NA2.941074.1NA607691797.944.0539
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)4410.62NA4.41071.54NA36547635.331.82.54346
Canned CowpeasCanned Common Cowpeas79.40.46NA3.851111.12NA2786839.1311632.78316
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.6
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2301.12NA5.951151.5NA468992NA8262.94273
HummusHome Prepared Hummus1940.89NA6.21152.25NA4376879.539604.33257
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein67.50.16NA1.31150.4NA37317743.18270680.91270
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.58NA4.961191.15NA42110324.3710162.46309
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2541.03NA5.041191.47NA381929NA8412.34278
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.18336
Canned Baked BeansCanned Baked Beans no Salt1980.82NA1.15127NANA4131175183.975.56288
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1350.56NA6.151270.79NA341103212.313183.33308
Canned Pinto BeansCanned Pinto Beans, Solids2501.03NA5.281271.52NA4011087NA9492.42280
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1030.43NA3.971271.14NA3149607.1417982.46319
Boiled BulgurCooked Bulgur39.70.3NA3.81272.4NA1592702.4202.26309
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.2
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1870.64NA5.831311.26NA3651095NA10642.22310
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1870.64NA5.831311.26NA365109514.75792.22310
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1390.76NA7.541390.92NA42912225.1615242.14300
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1390.76NA7.541390.92NA42912225.165482.14300
Canned Refried BeansRefried beans, canned, traditional style1150.51NA5.71391.15NA36512662314692.3309
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.1847
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched35.70.44NA17.31394.37NA429341603.974.651
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched35.70.44NA3.181394.37NA429341NA3.974.651
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari11190.79NA8.11392.64NA44151651.6164.25327
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.04276
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt55.60.72NA5.11431.57NA39314372.47.943.97276
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7980.85NA6.41472.5NA48058739.347.63.3329
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1350.65NA6.431511.3NA441136522.613892.58312
Canned Large Lima BeansLima beans, large, mature seeds, canned83.30.71NA7.21551.44NA2948731813342.58306
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.8279
Cooked Oat BranOat bran, cooked39.70.26NA3.51593.83NA47236530.63.972.1333
TamariSoy sauce made from soy (tamari)79.40.54NA9.451592NA5168413.18221701.7262
Tofu YogurtTofu yogurt4680.3NA4.2159NANA15118751.61391.23308
Boiled Kidney BeansBoiled All Types Kidney Beans1390.86NA8.81671.7NA54816074.373.973.97266
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1431.03NA5.951711.67NA496106410.3204284
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt67.50.938.739.51712.05NA4412016187.943.77277
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.334
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.6283
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.25266
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1711.07NA4.41832NA472152411.5203.57272
Canned Navy BeansBeans, navy, mature seeds, canned1870.83NA7.341871.5NA53211432313343.06280
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.8
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.3
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.07239
MisoMiso2261.67NA9.91913.4NA63183327.81479610171
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1070.62NA5.561911.2NA39310569.927.943.33288
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.76123261
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1980.92NA8.31981.47NA53615365.163.974.52257
Minerals in Top 100 Legumes & Cereals with the lowest Magnesium content per 14 oz
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by least amount of Magnesium per 14 ounces.
Top 5 legumes & cereals with least amount of magnesium per 14 ounces are:
- Dry Tapioca Pearls
- Cooked Somen Japanese Noodles
- Vermicelli, made from soy
- Cornstarch
- Long Rice Chinese Noodles, dehydrated