Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.3
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.5
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.4
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.434
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.343
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.844
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.326
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.83281
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.18
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.4
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.4
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.7
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.6
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.645
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.5
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.636
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.348
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.4
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.5
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.51142
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.81040
Peanut ButterSmooth Peanut Butter2142.2712.38.577105.4NA13302350160188910.66.15
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.2
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.0545
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2422.1NA6.036997.32NA157628811324135.75
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.548
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA131814922521431133
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.7
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.8
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA12623358332541141
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.7
Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.66
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.52
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.7
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.449
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.74
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.734
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.6
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.6
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.5
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.7
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.3
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
NattoNatto8612.65NA344566.06NA69128933527.812218
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.5
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.34275
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.5335
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.89NA10.53891.93NA718125011204.3273
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.6
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.9448
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.3
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.9201
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.3
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.56248
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.95137
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1591.35NA183251.9NA47613381127.811.3274
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
TempehTempeh4412.22NA10.73215.16NA10561635035.74.52237
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.4540
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.5
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.23236
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.7228
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2460.74NA9.842941.8NA72612905.16204.2250
ShoyuShoyu Soy Sauce1310.17NA5.752944.04NA65917262218013.45282
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1070.83NA8.332781.76NA55614094.763.974.45261
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.33251
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2061.08NA9.132582.17NA65520165.567.943.8243
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.48250
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2100.55NA6.952501.64NA6199179.9227.83.3288
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.5
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.5
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1190.81NA4.132465.97NA42923087.755.64.3270
Minerals in Top 100 Legumes & Cereals with the highest Magnesium content per 14 oz
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Magnesium per 14 ounces.
Top 5 legumes & cereals with most amount of magnesium per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans