Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.2671
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.52296
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.58292
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA5131440123012295
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.95345
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.8
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.7
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.24249
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.7219
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.3
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.34182
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1420.34NA2.752420.83NA78337256.67568331.9567
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.84223
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.15262
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.32532
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.1815
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.524346
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.56302
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.8299
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.37566
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.85307
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.25715
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.22205
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.5258
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3
Tofu YogurtTofu yogurt6280.4NA5.64213NANA202250691861.65412
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
TempehTempeh2891.46NA7.032113.4NA6931073023.42.97155
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.45496
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.4312
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.4477
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2870.99NA8.962011.94NA561168322.68903.4477
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.26556
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.6325
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.22432
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.97416
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.97416
Minerals in Top 100 Legumes & Cereals with the highest Magnesium content per 500 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 500 calories.
Top 5 legumes & cereals with most amount of magnesium per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans