Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.3
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.844
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.7
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.326
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.734
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.5
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.7
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.7
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.4297
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA131814922521431133
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.434
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.5
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.5335
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.18
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.74
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.5
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.7
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.66
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.5
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.8
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2422.1NA6.036997.32NA157628811324135.75
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.4
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.52
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.645
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.51142
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.2
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.3
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.331
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.348
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.4
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.6
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.4
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA12623358332541141
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.4
NattoNatto8612.65NA344566.06NA69128933527.812218
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.343
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1190.81NA4.132465.97NA42923087.755.64.3270
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.9201
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.9201
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.5
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.548
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.8
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.81040
Peanut ButterSmooth Peanut Butter2142.2712.38.577105.4NA13302350160188910.66.15
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.4540
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
TempehTempeh4412.22NA10.73215.16NA10561635035.74.52237
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.3
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.23236
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.5
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.1847
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.7267
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.6
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.5
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.23277
FuyuSalted and Fermented Tofu1831.5NA7.862064.66NA29029868.7114036.2278
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.2
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.7228
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.0545
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.6
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
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
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
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.6282
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
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.636
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
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.9448
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.07239
Minerals in Top 100 Legumes & Cereals with the highest Manganese 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 Manganese per 14 ounces.
Top 5 legumes & cereals with most amount of manganese per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour