CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.60.12NA3.14.270.14NA45.614.211.314.20.5819
Tapioca PearlsDry Tapioca Pearls280.028NA2.21.40.15NA9.7815.41.11.40.1715.3
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour5.60.056NA0.6130.70.26NA92676.15110.75161
YokanYokan, prepared from adzuki beans and sugar520.056NA2.2334.60.27NA7786.54.421600.1368
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.73
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.3573
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.3573
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.68
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.6313
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.5278
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1420.34NA2.752420.83NA78337256.67568331.9567
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.6
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.4
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.74465
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.6197
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.4
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.2552
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.33280
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.06
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.92253
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
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.1395
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.2238
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.850.28NA0.7730.81.37NA127100NA01.54264
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.850.28NA5.630.81.37NA1271002901.54264
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared32.30.15NA7.14201.4NA14936.319.4161.98284
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.3613
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.524346
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.5286
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.5286
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched11.50.15NA0.77501.45NA142112NA01.6264
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked11.50.15NA5.73501.45NA1421122901.6264
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.5258
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant16.60.16NA1.316.61.5NA10966.2NA16.62.25207
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.54
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.97
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.2
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.06285
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.7219
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2741.1NA5.431281.6NA4101000NA9062.52299
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.43220
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.08183
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.22432
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.4
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.3
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.4312
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.24294
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.68310
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.24249
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.73
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.7
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.85307
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.84223
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.83481
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked38.50.271584.6461.8NA165135293.851.9263
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt38.50.27NA0.77461.8NA165135293.851.9263
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.55517
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.22205
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Minerals in Top 100 Legumes & Cereals with the lowest Manganese content per 500 kcal
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by least amount of Manganese per 500 calories.
Top 5 legumes & cereals with least amount of manganese per 500 calories are:
- Cornstarch
- Long Rice Chinese Noodles, dehydrated
- Dry Tapioca Pearls
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Yokan, prepared from adzuki beans and sugar