Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.4141
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.92403
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.47
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.57
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt7.70.42NA8.052671.35NA3857797.1825.61.5178
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.75175
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.5
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.3177
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
TamariSoy sauce made from soy (tamari)1000.68NA122002.5NA65010604279302.15330
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.03
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.74
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.37207
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.310
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.3311
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.47
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.4
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.2
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.82
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.5
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.26
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.55149
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.8
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.2131
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.53
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.8
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.7
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.742109
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.47293
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.21NA1.651450.5NA47022354341001.15340
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.47299
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.3134
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.2319
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.73
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.2511
SoymilkSoymilk Unfortified1390.71NA3.561391.24NA28965626.72830.67489
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt770.45NA41370.85NA2837607.145.72.4208
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.34181
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.48179
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1100.46NA4.231351.2NA33410237.619142.6339
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.03181
Canned Great Northern BeansBeans, great northern, mature seeds, canned1390.42NA4.131341.07NA35892410.89741.7184
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.95184
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5460.77NA5.461331.9NA45259043.839.33.15429
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1050.55NA4.631311.1NA33210232.84.031.93123
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1470.27NA2.51300.89NA2378602.8141.5155
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.97
Tofu YogurtTofu yogurt3770.24NA3.4128NANA12115041.51120.99247
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.24175
TempehTempeh1730.88NA4.21272.03NA4166440141.893
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.87298
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.6
Canned Navy BeansBeans, navy, mature seeds, canned1250.55NA4.91251NA35676515.48922.04187
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.15155
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1720.59NA5.381211.16NA3371010NA9802.05286
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1720.59NA5.381211.16NA337101013.55342.05286
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.492
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.16334
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.75195
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.93259
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.3
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.04280
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.8249
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.8249
Minerals in Top 100 Legumes & Cereals with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Magnesium per 300 calories.
Top 5 legumes & cereals with most amount of magnesium per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans