Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.2671
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.15262
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.9229
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.45496
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
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.26556
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.72245
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
TempehTempeh2891.46NA7.032113.4NA6931073023.42.97155
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
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 Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.66184
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.27240
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.14242
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.8299
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.794
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.7537
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.04121
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.34182
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.08
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.52296
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.13303
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
MisoMiso1441.06NA6.31212.17NA40253017.794146.46109
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.47300
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.8
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.7283
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.1815
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.58292
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498
Minerals in Top 100 Legumes & Cereals with the highest Manganese 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 Manganese per 500 calories.
Top 5 legumes & cereals with most amount of manganese per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff