Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.7
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.314
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.3
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.44100
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.13
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.4
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.4312
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.6
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.813
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.7817
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.915
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.3
Peanut ButterSmooth Peanut Butter76.50.814.43.062541.93NA47583957.36753.82.2
Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.57
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.2316
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt86.50.76NA2.152492.6NA56310294.688.54.652.06
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.912
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.6
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.6
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8
Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.74
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt63.80.824.42.72272.55NA452105611.6243.951.6
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.76
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.5412
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.7
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.4
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.915
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.1419
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.670.29NA1.31690.68NA359417114.252.5414
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7
NattoNatto3080.95NA121632.17NA247103312.59.924.378
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.250.23NA4.451470.75NA2134313.97140.8498
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 38.30.6NA4.721473.18NA4075199815.63.412.5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt59.50.32NA3.741390.69NA2574473.977.11.5398
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.6
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.8317
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry49.60.33NA3.831351.83NA360357NA11232.429.75
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.7
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.1349
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt56.70.48NA6.51160.68NA1704783.979.924.0498
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
TempehTempeh1570.79NA3.831151.84NA377584012.81.684.6
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.911
Cooked TempehTempeh, cooked1360.77NA31091.82NA3595680202.2384.4
Commercial HummusHummus, commercial66.60.53NA3.61061.64NA2574426.666042.0481.4
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt880.26NA3.51050.64NA2594611.847.11.589.3
ShoyuShoyu Soy Sauce46.80.061NA2.061051.44NA2356170.7177861.23101
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt38.30.3NA2.98990.63NA1985031.71.41.693
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1030.21NA4.03960.72NA2406561.842.831.5589.6
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt73.70.38NA3.26920.78NA23472022.831.3686.7
Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.68
Cooked QuinoaQuinoa, cooked240.27NA2.1910.89NA2152443.979.921.55102
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1280.41NA5.2489.30.9NA1607951.848.51.9689.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt750.2NA2.589.30.58NA2213273.549.921.18103
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.3
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5
Cooked Spinach SpaghettiSpaghetti, spinach, cooked42.50.29NA1.47882.13NA15382.231.3201.5397
Minerals in Top 100 Legumes & Cereals with the highest Magnesium content per 5 oz
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Magnesium per 5 ounces.
Top 5 legumes & cereals with most amount of magnesium per 5 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans