Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.88
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.85
Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.28
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.68
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7
Sunflower Seed ButterSunflower Seed Butter no Salt912.26NA5.844412.94NA9448161484.256.930.88
Dried PilinutsNuts, pilinuts, dried2061.36NA54283.28NA815719NA4.254.23.93
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312
Plain Almond ButterPlain Almond Butter no Salt4921.32NA4.953953.02NA72010603.49.924.662.32
Roasted AlmondsDry Roasted Almonds3801.56NA5.33953.16NA66810112.834.254.73.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added4121.35NA5.23883.5NA6619915.81.44.353.97
Oil Roasted CashewsOil Roasted Cashew Nuts612.9NA8.583872.36NA75389628.818.47.64.93
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25
Blanched AlmondsNuts, almonds, blanched3351.46NA4.653802.6NA6829344.54274.26.4
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds780.98NA4.73710.7NA1301303NA25.514.66.38
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.4
Cashew ButterPlain Cashew Butter no Salt613.1NA7.133661.16NA64877416.321.37.34.2
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.36
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
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
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
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1742.5NA6.22457.87NA43910705.803.543.57
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.76
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
Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.74
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6
Blanched HazelnutsBlanched Hazelnuts Or Filberts2112.27NA4.6822718NA4399335.803.18.2
Chunk Style Peanut ButterPeanut butter, chunk style, without salt63.80.824.42.72272.55NA452105611.6243.951.6
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.76
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
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.6
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.6
Almond pasteNuts, almond paste2440.64NA2.271841.2NA3664455.9512.82.120
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.93
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt992.6NA5.41833NA163712051124.257.51.7
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.82.6NA9.651833NA1641696NA4.257.51.4
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.1419
PecansPecans nuts991.7143.61726.38223935815.406.425
Oil Roasted PecansNuts, pecans, oil roasted, without salt added951.7NA3.51725.24NA3735568.51.46.341.6
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.3
NattoNatto3080.95NA121632.17NA247103312.59.924.378
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1021.86NA4.81635.26NA2401089NA483.6414
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.62
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.250.23NA4.451470.75NA2134313.97140.8498
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt59.50.32NA3.741390.69NA2574473.977.11.5398
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.32
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.6
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed371.14NA4.761303.94NA296781NA52.42.92.37
Toasted Dried CoconutToasted Dried Coconut Meat38.31.15NA4.81303.97NA299785NA52.42.91.4
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted270.55NA2.131282.42NA145676NA5.671.357
Dried CoconutDried Coconut Meat371.13NA4.71283.9NA29277026.252.42.854.25
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.7
Chinese ChestnutsRaw Chinese Chestnuts25.50.51NA21192.27NA136634NA4.251.2362.3
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
TempehTempeh1570.79NA3.831151.84NA377584012.81.684.6
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled950.92NA3.371051.84NA24813982.5552.40.513.4
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
Minerals in Top 100 Nuts & Legumes with the highest Magnesium content per 5 oz
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Magnesium per 5 ounces.
Top 5 nuts & legumes with most amount of magnesium per 5 ounces are:
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels
- Dried Watermelon Seed Kernels
- Raw Full-fat Soy Flour