Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.58
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.94
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.174
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.4
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.33210
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.66
ShoyuShoyu Soy Sauce62.30.081NA2.741401.92NA3138210.94103641.64134
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.16NA8344.61710.80.8352.4
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.3
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
FuyuSalted and Fermented Tofu39.70.32NA1.7451NA6364.71524771.3460.4
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.1
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.5565
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.13
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.5
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.4
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.33
TamariSoy sauce made from soy (tamari)33.30.23NA3.9766.70.83NA2173531.3393100.72110
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt970.53NA2.9536.70.82NA1041901.978.840.9845.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari3400.24NA2.46420.8NA13415715.74.81.399
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2580.27NA2.0647.40.8NA15519012.715.41.06106
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.05111
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.4
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
Boiled BulgurCooked Bulgur120.09NA1.1638.60.73NA48820.726.020.6994
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari2380.23NA1.936.60.73NA15910111.61.381.1449
NattoNatto1030.32NA4.0854.50.72NA82.53454.173.31.4426
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.24
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
TempehTempeh580.29NA1.4420.68NA13921504.70.5931
Cooked TempehTempeh, cooked49.20.28NA1.139.50.66NA13020607.180.8130.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.738
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1820.26NA1.844.30.64NA15119714.6131.05143
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt300.21NA1.7629.30.63NA1021772.264.270.9336.7
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7.460.12NA0.9228.70.62NA79.3101193.040.662.44
Canned Chickpeas Canned Chickpeas , Solids32.40.18NA0.7718.70.61NA61912.231770.4548
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
Soy CheeseSoybean, curd cheese1250.25NA3.71510.59NA1471321113.21.1447
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids310.18NA0.7117.40.58NA58792.251540.4348.5
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt430.19NA145.40.57NA1082062.23.361.1659.7
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.9
Chickpeas Raw Chickpeas 150.17NA1.14210.56NA66.719006.350.732.03
Fried TofuTofu, fried1380.15NA1.822.20.55NA1065410.65.930.7418.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate3560.15NA1.8350.55NA1065410.65.930.7418.7
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.6
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.67
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.4
OkaraOkara1050.26NA1.734.20.53NA7928014120.74107
MothbeansRaw Mothbeans43.70.2NA3.161110.53NA1433472.48.750.562.82
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.1
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.7
Soy FlourRaw Full-fat Soy Flour47.50.67NA1.47990.5272.41145791.7330.91.2
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.1
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.6
Large Lima BeansRaw Large Lima Beans240.22NA2.2266.30.49NA1145102.135.330.843
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
Commercial HummusHummus, commercial200.16NA1.0731.60.49NA76.413221800.6124.2
Soy NutsDry-roasted Soybeans310.24NA0.8850.80.49NA1453044.30.451.060.18
Red LentilsRaw Pink Or Red Lentils13.40.36NA2.0616.50.48NA8218701.9612.2
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.4
Broadbeans Raw Broadbeans 30.20.24NA1.9656.30.48NA1233112.43.80.923.2
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.43
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt230.17NA1.9420.46NA1013183.92.40.8253.3
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.42
Canned Large Lima BeansLima beans, large, mature seeds, canned26.60.23NA2.349.40.46NA942785.74250.8298
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt64.70.21NA2.6645.30.46NA81.34040.944.30.9945.4
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.56
Canned White BeansBeans, white, mature seeds, canned640.2NA2.6244.70.45NA803981.42980.9861.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.14NA2.7890.45NA1282602.48.550.559
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt14.80.21.92.0837.40.45NA974423.91.740.8360.7
Mungo BeansRaw Mungo Beans40.50.29NA2.278.30.45NA1112882.4110.983.17
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt220.23NA1.5640.60.45NA1314160.946.251.451.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt57.60.21NA1.842.40.44NA1403313.471.70.7558.5
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.2
MisoMiso28.80.21NA1.2624.20.43NA80.31063.5418831.321.7
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt16.40.22NA2.87310.43NA1553182.41.721.160
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.6
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.16
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt35.50.22NA0.92380.41NA983172.44.130.7456.7
Chickpea flourChickpea flour (besan)11.60.24NA1.26430.41NA822192.1416.50.732.66
SoymilkSoymilk Unfortified46.30.24NA1.246.30.41NA962198.9940.22163
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt35.60.19NA2.24830.41NA1532672.374.240.9258.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free430.21NA2.05480.41NA1414357.24430.82100
Minerals in Top 100 Legumes & Cereals with the highest Manganese content per 100 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 100 calories.
Top 5 legumes & cereals with most amount of manganese per 100 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff