Hemp SeedsHulled Hemp Seeds70016NA79.5700076NA1650012000258509949.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels46013.4NA88.2592045.4NA12330809094707852.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52012.8NA80.7550045NA1174078809418076.420.3
Watermelon Seed KernelsDried Watermelon Seed Kernels5406.86NA72.8515016NA75506480NA99010250.5
Soy FlourRaw Full-fat Soy Flour206029NA63.7429022.831404940251507513039.251.6
FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6
MothbeansRaw Mothbeans15006.88NA109381018NA489011910823001997
BrazilnutsDried Brazilnuts160017.4NA24.3376012.2NA72506590191703040.634.2
Sesame FlourHigh fat Sesame Flour159015NA152361015NA80704230NA4101079
Roasted Sesame SeedsRoasted Whole Sesame Seeds989024.7NA148356025NA6380475034411071.633
Whole Sesame SeedsDried Whole Sesame Seeds975041NA146351024.6NA6290468034411077.547
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels131014.6NA77.8346014.3NA7740406034439010250
Sesame Seed KernelsDried Hulled Sesame Seed Kernels60014NA63.6345014.4NA6670370034447067.337.5
ChiaDried Chia Seeds63109.24NA77.2335027.2NA8600407055216045.858
Sunflower SeedsDried Sunflower Seed Kernels78018NA52.5325019.5NA66006450530905047.3
Sunflower Seed ButterSunflower Seed Butter no Salt64016NA41.2311020.7NA66605760104430496.2
Dried PilinutsNuts, pilinuts, dried14509.6NA35.3302023NA57505070NA3029.727.7
Cashew NutsRaw Cashew Nuts37022NA66.8292016.6NA5930660019912057.852
SoybeansRaw Soybeans277016.6NA157280025NA704017970178204985.4
Plain Almond ButterPlain Almond Butter no Salt34709.34NA35279021.3NA5080748024703316.4
Roasted AlmondsDry Roasted Almonds268011NA37.3279022.3NA4710713020303324
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added29109.55NA36.8274024.6NA46606990411030.728
Oil Roasted CashewsOil Roasted Cashew Nuts43020.4NA60.5273016.7NA5310632020313053.534.8
AlmondsNuts, almonds269010.3NA37270021.84534810733041103144
Blanched AlmondsNuts, almonds, blanched236010.3NA32.8268018.4NA481065903219029.745
Mungo BeansRaw Mungo Beans13809.8NA75.7267015.3NA379098308238033.5108
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5506.9NA3326204.96NA9209190NA18010345
Roasted CashewsDry Roasted Cashew Nuts45022NA6026008.26NA490056501171605617
Cashew ButterPlain Cashew Butter no Salt43022NA50.325808.15NA4570546011515051.629.6
Pine NutsDried Pine Nuts16013.2NA55.325108832.85750597072064.523
Pinyon Pine NutsDried Pinyon Pine Nuts8010.4NA30.6234043.3NA3506280NA72042.859
Soy CheeseSoybean, curd cheese18803.8NA5622808.9NA2220199016820017709
Soy NutsDry-roasted Soybeans140010.8NA39.5228022NA6490136401932047.78
Large Lima BeansRaw Large Lima Beans8107.4NA75224016.7NA3850172407218028.3102
Broadbeans Raw Broadbeans 10308.24NA67192016.3NA4210106208213031.4110
White BeansRaw White Beans24009.84NA104190018NA30101795012816036.7113
Great Northern BeansRaw Great Northern Beans17508.37NA54.7189014.2NA44701387012914023107
Mung BeansRaw Mung Beans13209.4NA67.4189010.4NA367012460821502791
French BeansRaw French Beans18604.4NA34188012NA30401316012918019108
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans8106.65NA62188017NA3700140307013026121
Common CowpeasRaw Common Cowpeas11008.45NA82.7184015.3NA4240111209016033.7120
Small White BeansRaw Small White Beans17306.35NA77.3183012.8NA44501542012812028117
Pigeon Peas Raw Pigeon Peas 130010.6NA52.3183018NA3670139208217027.6106
Pink BeansRaw Pink Beans13008.1NA67.7182013.8NA4150146401308025.5101
Peanut ButterSmooth Peanut Butter5405.73121.6179013.6NA33505920404476026.715.5
Dry-roasted PeanutsDry-roasted Peanuts, no salt5804.3NA16178018NA36306340936027.718
Pinto BeansRaw Pinto Beans11308.93NA50.7176011.5NA41101393027912023113
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt6105.33NA15176018.5NA39707260336032.814.5
Navy BeansRaw Navy Beans14708.34NA55175014NA4070118501105036.5121
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts123017.5NA43.8173055.5NA310075504102525
HickorynutsDried Hickorynuts6107.38NA21173046NA3360436081104326.5
Black BeansRaw Black Beans12308.4NA50.2171010.6NA352014830325036.5110
PeanutsRaw Peanuts92011.4NA45.8168019.3NA376070507218032.765
Chickpea flourChickpea flour (besan)4509.1NA48.6166016NA318084608364028103
Peanut SpreadLow Sugar Peanut Spread7207.6NA28.4164019.8NA350081809129203519.3
HazelnutsNuts, hazelnuts or filberts114017.3NA47163061.8NA2900680024024.553
Black Turtle BeansRaw Black Turtle Beans160010NA87160010NA440015000329022110
Blanched HazelnutsBlanched Hazelnuts Or Filberts149016NA331600127NA310065804102258
Chunk Style Peanut ButterPeanut butter, chunk style, without salt4505.83119160018NA31907450821702811.4
WalnutsEnglish Walnuts98016NA291580342103460441049203140.7
Cranberry BeansRaw Cranberry Beans12707.94NA5015609.2NA3720133201276036.3124
Roasted SoybeansSoybeans roasted without salt13808.28NA39145021.6NA3630147001914031.419.5
Kidney BeansRaw All Types Kidney Beans14309.6NA82140010.2NA4070140603224028118
Red Kidney BeansRaw Red Kidney Beans83072267138011NA4060135903212028118
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried2905.9NA23137026NA15507260NA501489
Roasted PecansDry Roasted Pecans72011.7NA28132039.3NA29304240401050.711
Almond pasteNuts, almond paste17204.54NA1613008.56NA25803140429015141
Macadamia NutsRaw Macadamia Nuts8507.56NA37130041.3NA1880368036501313.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt70018.3NA38129021NA115508500793305312
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt57018.3NA68129021NA115804910NA305310
Adzuki BeansRaw Adzuki Beans66011NA49.8127017.3NA381012540315050.4134
PecansPecans nuts7001210025.31210451562770410038045.335.2
Oil Roasted PecansNuts, pecans, oil roasted, without salt added67012NA24.7121037NA26303920601044.711.3
Pistachio NutsRaw Pistachio Nuts1050133439.2121012NA49001025070102243.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts7005.7NA26.5118030.4NA19803630117401316
NattoNatto21706.67NA86115015.3NA17407290887030.3550
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried72013NA33.8115037NA16907680NA34025.7100
Roasted PistachiosDry Roasted Pistachio Nuts107013NA40.3109012.4NA4690100701006023.418.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt301.64NA31.410405.27NA15003040281005.9692
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4202.25NA26.49804.87NA18103150285011688
TahiniSesame Butter from Roasted Kernels426016NA89.595014.6NA73204140344115046.230.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate96103.98NA48.795015NA2870146028516020505
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2608.07NA33.692028NA20905510NA37020.416.7
Toasted Dried CoconutToasted Dried Coconut Meat2708.1NA3492028NA21105540NA37020.510
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted1903.87NA1590017NA10204770NA409.3402
Dried CoconutDried Coconut Meat2607.96NA33.290027.5NA206054301853702030
Boiled SoybeansBoiled Soybeans no Salt10204.07NA51.48608.24NA24505150731011.5626
Chinese ChestnutsRaw Chinese Chestnuts1803.63NA1484016NA9604470NA308.7440
FalafelHome prepared Falafel5402.58NA34.28206.9NA1920585010294015346
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4003.4NA45.88204.82NA12003370287028.5691
TempehTempeh11105.6NA2781013NA2660412009011.4597
Chickpeas Raw Chickpeas 5706.56NA4379021.3NA25207180024027.676.8
Cooked TempehTempeh, cooked9605.4NA21.377013NA25304010014015.7596
Commercial HummusHummus, commercial4703.77NA25.475011.6NA1810312047426014.4574
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6201.86NA257404.55NA18303250135010.6630
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled6406.53NA2474012NA13709910NA3703.590
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled6706.5NA2474013NA17509860183703.595
ShoyuShoyu Soy Sauce3300.43NA14.574010NA166043505549308.7712
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2702.1NA217004.44NA14003550121011657
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt7301.5NA28.46805.1NA16904630132011632
Minerals in Top 100 Nuts & Legumes with the highest Magnesium content per 1 kg
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Magnesium per 1 kilogram.
Top 5 nuts & legumes with most amount of magnesium per 1 kilogram are:
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels
- Dried Watermelon Seed Kernels
- Raw Full-fat Soy Flour