Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated7.120.023NA0.620.850.028NA9.12.852.252.850.123.82
YokanYokan, prepared from adzuki beans and sugar10.40.011NA0.456.920.054NA15.417.30.88320.02713.6
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.64NA0.3629.80.079NA74521NA13.70.4935.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted41.50.64NA0.43300.079NA84.5523NA13.50.524
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds12.30.15NA0.7458.70.11NA20.6206NA4.042.31
Cashew ButterPlain Cashew Butter no Salt7.330.37NA0.86440.14NA78931.962.560.880.5
Roasted CashewsDry Roasted Cashew Nuts7.840.39NA1.0545.30.14NA85.4982.042.80.980.3
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein28.30.068NA0.5548.30.17NA1577451.33113670.38113
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
Almond pasteNuts, almond paste37.60.099NA0.3528.40.19NA56.368.60.921.970.323.07
Canned Kidney BeansCanned All Types Kidney Beans40.50.16NA1.4320.2NA1072821.073520.5593
FalafelHome prepared Falafel16.20.077NA1.0324.60.21NA57.71760.388.30.4510.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes2.40.065NA0.33110.21NA22793.5362.50.163.4
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
Roasted PistachiosDry Roasted Pistachio Nuts18.70.23NA0.7190.22NA821761.751.050.410.32
Sesame Seed KernelsDried Hulled Sesame Seed Kernels9.50.22NA154.70.23NA10658.65.457.451.070.59
Carob flourCarob flour1570.26NA1.3224.30.23NA35.63732.415.80.411.6
Peanut ButterSmooth Peanut Butter9.20.0970.530.3730.40.23NA571016.87810.450.26
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned410.17NA1.8738.60.24NA1043133.73400193
TahiniSesame Butter from Roasted Kernels71.60.27NA1.5160.24NA12369.65.819.30.780.51
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt42.30.21NA2.237.70.25NA1173330.922.30.5850.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels230.26NA1.37610.25NA13771.66.076.881.80.88
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned38.50.21NA2.138.50.26NA1193381.434220.5983
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium38.50.21NA2.138.50.26NA1193381.431520.5983
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt36.80.17NA1.5436.80.27NA992850.960.740.8447.5
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.7
Sesame FlourHigh fat Sesame Flour30.20.29NA2.968.60.28NA15380.4NA7.82.030.17
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt25.70.15NA1.3345.70.28NA942532.41.90.869.2
Oil Roasted CashewsOil Roasted Cashew Nuts7.40.35NA1.04470.29NA921093.52.240.920.6
Watermelon Seed KernelsDried Watermelon Seed Kernels9.70.12NA1.3920.29NA136116NA17.81.840.91
Black Turtle BeansRaw Black Turtle Beans470.29NA2.57470.29NA1304420.942.650.653.24
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt490.089NA0.8443.40.3NA792870.934.650.551.6
Mung BeansRaw Mung Beans380.27NA1.9454.50.3NA1063592.364.320.772.6
Cashew NutsRaw Cashew Nuts6.70.4NA1.2530.3NA1071193.62.171.050.94
Dry-roasted PeanutsDry-roasted Peanuts, no salt9.90.073NA0.2730.30.3NA621081.61.020.470.31
Peanut SpreadLow Sugar Peanut Spread110.12NA0.4425.20.3NA541261.4450.540.3
Chunk Style Peanut ButterPeanut butter, chunk style, without salt7.640.0980.530.32270.31NA541261.42.90.470.19
Kidney BeansRaw All Types Kidney Beans430.29NA2.46420.31NA1224220.967.20.843.53
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt100.089NA0.2529.40.31NA66.31210.5510.550.24
Black BeansRaw Black Beans360.25NA1.47500.31NA1034350.941.471.073.23
Blanched AlmondsNuts, almonds, blanched400.17NA0.5645.40.31NA81.51120.543.220.50.76
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids480.23NA1.24240.32NA98207NA1720.6157
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt430.13NA1.7251.40.32NA1272260.93.470.7443.7
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids54.70.22NA1.125.60.32NA82200NA1810.560
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt320.151.541.46350.32NA1033054.340.70.6944
HummusHome Prepared Hummus27.70.13NA0.8816.40.32NA62981.361370.6236.6
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled17.30.18NA0.65200.32NA37269NA100.0952.44
Canned Refried BeansRefried beans, canned, traditional style32.20.14NA1.6390.32NA1023546.444110.6486.4
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
Split Green PeasRaw Split Green Peas12.60.22NA1.317.30.33NA922342.941.370.962.4
Red Kidney BeansRaw Red Kidney Beans24.60.210.652410.33NA1204030.953.560.833.5
Pinto BeansRaw Pinto Beans32.60.26NA1.4650.70.33NA1184018.043.460.663.27
Canned Navy BeansBeans, navy, mature seeds, canned41.60.18NA1.6441.60.33NA1192555.132970.6862.3
Sunflower SeedsDried Sunflower Seed Kernels13.40.31NA0.955.70.33NA1131109.081.540.860.81
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt120.15NA1.130.50.34NA843070.511.70.8559
Canned Pinto BeansCanned Pinto Beans, Solids55.30.23NA1.17280.34NA88.6240NA2100.5462
Sunflower Seed ButterSunflower Seed Butter no Salt10.40.26NA0.6750.40.34NA10893170.490.790.1
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt20.50.16NA1.6530.34NA1062690.910.760.8550
Boiled Kidney BeansBoiled All Types Kidney Beans27.60.17NA1.75330.34NA1093190.870.790.7952.7
PeanutsRaw Peanuts16.20.2NA0.8129.60.34NA66.31241.273.170.581.15
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt9.20.3NA1.1210.34NA18779.3NA0.480.860.16
Plain Almond ButterPlain Almond Butter no Salt56.50.15NA0.5745.40.35NA82.71220.391.140.540.27
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.53
French BeansRaw French Beans54.20.13NA0.99550.35NA88.63843.765.250.553.14
Canned Great Northern BeansBeans, great northern, mature seeds, canned46.50.14NA1.3844.70.36NA1193083.63250.5761.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt51.40.1NA2480.36NA1193260.921.40.7744.5
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids360.18NA1.54370.36NA1313211.363160.7796
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt120.31NA0.65220.36NA19814613.60.520.910.21
Canned CowpeasCanned Common Cowpeas260.15NA1.2636.40.37NA9122333810.91103
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt350.18NA1.5443.60.37NA1113410.941.340.6441
Roasted AlmondsDry Roasted Almonds450.18NA0.6246.70.37NA78.81190.330.50.550.4
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt220.19NA2.335.40.38NA1123170.941.570.8452.7
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.76
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt49.30.151.571.7380.38NA1032782.0700.7445.6
Small White BeansRaw Small White Beans51.50.19NA2.354.50.38NA1324593.83.570.843.5
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt32.70.24NA1.36390.38NA1142442.364.550.9265
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids57.30.2NA1.840.20.39NA112337NA3270.6895
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt57.30.2NA1.840.20.39NA1123374.51780.6895
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)9.140.11NA1.6823.40.39NA48.7112NA6.60.2837
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt50.50.13NA1.67600.39NA1492202.46.670.7969
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)3.330.11NA0.698.50.4NA3798NA1.20.2916.3
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.35
Coconut MilkRaw Coconut Milk6.960.12NA0.71160.4NA43.51142.76.520.2929.4
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)20.12NA0.4160.4NA29.2115NA5.940.2935.4
Pink BeansRaw Pink Beans380.24NA1.97530.4NA1214273.82.330.742.93
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added480.16NA0.61450.41NA76.81150.680.160.510.46
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned36.60.15NA1.4450.41NA1113412.546380.87113
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3.80.12NA0.4913.50.41NA30.680.6NA5.40.30.24
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.70.23NA2.1645.70.41NA1342402.163.451.160.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt340.29NA3.9700.41NA1032882.462.4459
Canned Refried Beans, fat-freeRefried beans, canned, fat-free430.21NA2.05480.41NA1414357.24430.82100
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt35.60.19NA2.24830.41NA1532672.374.240.9258.3
SoymilkSoymilk Unfortified46.30.24NA1.246.30.41NA962198.9940.22163
Chickpea flourChickpea flour (besan)11.60.24NA1.26430.41NA822192.1416.50.732.66
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt35.50.22NA0.92380.41NA983172.44.130.7456.7
Dried CoconutDried Coconut Meat3.940.12NA0.513.60.42NA31.282.32.85.60.30.45
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.16
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.6
Minerals in Top 100 Nuts & Legumes with the lowest Manganese content per 100 kcal
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by least amount of Manganese per 100 calories.
Top 5 nuts & legumes with least amount of manganese per 100 calories are:
- Long Rice Chinese Noodles, dehydrated
- Yokan, prepared from adzuki beans and sugar
- Boiled Breadfruit Seeds
- Roasted Breadfruit Seeds
- Roasted Whole Pumpkin And Squash Seeds