Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.92403
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.03181
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
TamariSoy sauce made from soy (tamari)1000.68NA122002.5NA65010604279302.15330
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.94137
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.87298
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
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.16334
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.43147
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.2
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
TempehTempeh1730.88NA4.21272.03NA4166440141.893
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.492
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
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 Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.36144
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.4141
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids930.54NA2.13521.74NA1742376.744611.3145
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.48179
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.74
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.1
Fried TofuTofu, fried4130.44NA5.466.71.66NA31916231.717.82.256
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.256
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.310
OkaraOkara3160.79NA5.131031.6NA2378414235.52.2322
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.47
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.3
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.57
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.26
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.3311
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.03
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.7
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.53
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.55
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.742109
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.25
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.47293
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.95184
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt7.70.42NA8.052671.35NA3857797.1825.61.5178
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.48182
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.5
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.15155
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.24175
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.8865
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.3180
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.8
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.47
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1070.67NA2.751141.24NA2959527.212.42.23170
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.97
SoymilkSoymilk Unfortified1390.71NA3.561391.24NA28965626.72830.67489
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.75175
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.47299
Minerals in Top 100 Legumes & Cereals with the highest Manganese 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 Manganese per 300 calories.
Top 5 legumes & cereals with most amount of manganese per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff