Ground ClovesGround Cloves Spices11530.67NA21.6473110NA1901861135054.2318
Ground GingerGround Ginger Spices1700.72NA29.631949.7NA251197083.340.35.4315
SaffronSaffron Spices1790.53NA1842646NA40627819.032391.7619
CardamomCardamom Spices6160.62NA22.536845NA2861799NA291213.3
Ground CinnamonGround Cinnamon Spices20280.69NA1712135.4NA1308726.2820.23.721.4
Ground TurmericGround Turmeric Spice2692.1NA8833331.7NA47933339.9443.37.220.6
Black PepperBlack Pepper Spices8822.656819.334125.4NA31526479.76402.3725
BasilFresh Basil38488.37NA69139125NA121764136.528717.62001
Pumpkin Pie SpiceSpices, pumpkin pie spice9970.71NA2919923NA17396913.6763.4612.4
Dried Basil SpicesSpices, basil, dried48074.5NA193152621NA58856446.4416315.222.2
Dried SpearmintSpearmint, dried26112.7NA153105620NA4843375NA6044.2320
Dried Parsley SpicesSpices, parsley, dried19521.34NA37.768516.8NA7474594247749.310
Dill WeedFresh Dill Weed24191.7NA76.664014.7NA7678581NA70910.6999
Dried Thyme SpicesSpices, thyme, dried34241.56NA22439914.3NA36414758.331001114
Dried TarragonDried Tarragon Spices19311.15NA54.758813.5NA53151197.461056.613
Bay Leaf SpicesSpices, bay leaf13320.66NA68.719213NA1818454.4736.75.98.7
Curry PowderCurry Powder Spice8081.85NA29.439212.8NA565180062807.2313.5
SpearmintFresh Spearmint22612.73NA13571612.7NA6825205NA34112.4972
Dried Coriander LeafDried Coriander Leaf Spices22333.2NA76124411.4NA862800452.53788.4613
Ground SavoryGround Savory Spice39191.56NA69.669311.2NA25719328.46447.916.5
Poultry Seasoning SpicesSpices, poultry seasoning16221.37NA57.536511NA279111411.7445.115
Dried Marjoram SpicesSpices, marjoram, dried36722.1NA15363810NA56528088.31426.6414
Celery SeedCelery Seed Spices22541.75NA57.35619.65NA698178615.42048.847.7
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.2671
Fennel SeedFennel Seed Spices17331.55NA275589.47NA7062455NA1285.3612.8
Dried Oregano SpicesSpices, oregano, dried30131.2NA69.45099.4NA27923778.5475.0818.7
ThymeFresh Thyme20052.75NA86.47928.5NA5253015NA44.68.96322
PeppermintFresh Peppermint17362.35NA36.35718.4NA5214064NA2217.93562
Dried Dill Weed SpicesSpices, dill weed, dried35260.97NA968917.8NA10736538NA4116.5214.4
White PepperWhite Pepper Spices4481.54NA241527.26NA2971235.248.451.919.3
Poppy SeedPoppy Seed Spices13701.55NA9.33306.4NA8296851324.87.525.67
Cider VinegarVinegar, cider1670.19NA4.761195.93NA19017382.41190.952234
Ground AllspiceGround Allspice Spices12571.05NA13.42575.6NA21519855.131461.9216
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302
Ground SageGround Sage Spices26221.2NA44.66794.97NA14416985.8717.57.4612.6
Cumin SeedCumin Seed Spices12411.16NA88.54884.44NA66523846.932246.410.7
Dried Chervil SpicesSpices, chervil, dried28400.93NA67.42744.43NA949100006217518.615
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
RosemaryFresh Rosemary12101.15NA25.43473.66NA2522550NA993.55259
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.72245
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
Prepared Yellow MustardMustard, prepared, yellow5250.6212.513.44003.5NA900126727992005.33698
Anise SeedAnise Seed Spices9581.35NA552523.4NA65321387.423.77.8614
TempehTempeh2891.46NA7.032113.4NA6931073023.42.97155
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
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
Coriander SeedCoriander Seed Spices11901.64NA27.45543.2NA68621264458.77.915
Red or Cayenne PepperRed or Cayenne Pepper Spice2330.59NA12.32393.14NA461316714473.912.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.66184
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.27240
Chili PowderChili Powder Spices5851.77NA30.72643NA53234573650837.6219
Dill SeedDill Seed Spices24851.28NA26.84203NA45419442032.88.5212.6
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
Dried Rosemary SpicesSpices, rosemary, dried19340.83NA443322.82NA10614436.9575.54.8814
PaprikaPaprika Spice4061.26NA37.53162.8NA5574043111217.6820
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
Ground NutmegGround Nutmeg Spices1750.98NA2.91742.76NA2033331.5215.22.055.93
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
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
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.04121
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
Ground Mustard SeedGround Mustard Seed Spices2620.63NA9.063642.4NA81572620512.865.2
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
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
MisoMiso1441.06NA6.31212.17NA40253017.794146.46109
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
Minerals in Top 100 Spices & Legumes with the highest Manganese content per 500 kcal
In the above table you can find and compare the amount of minerals in all spices & legumes , sorted by most amount of Manganese per 500 calories.
Top 5 spices & legumes with most amount of manganese per 500 calories are:
- Ground Cloves Spices
- Ground Ginger Spices
- Saffron Spices
- Cardamom Spices
- Ground Cinnamon Spices