Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
OatsOats540.63NA4.71774.916052342925.423.978.22
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.4512
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.175
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.34
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.54
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.16
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.85
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8
Roasted SoybeansSoybeans roasted without salt1380.83NA3.91452.16NA36314701943.141.95
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Peanut SpreadLow Sugar Peanut Spread720.76NA2.841641.98NA3508189.12923.51.93
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt610.53NA1.521761.85NA3977263.363.281.45
MothbeansRaw Mothbeans1500.69NA113811.82NA48911918.2301.929.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt450.583.11.91601.8NA3197458.2172.81.14
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.3
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt580.43NA1.581781.8NA3636349.362.771.8
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.4
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.82
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.612
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.8310
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.1411
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
Chickpea flourChickpea flour (besan)450.91NA4.861661.6NA3188468.3642.810.3
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.3712
NattoNatto2170.67NA8.61151.53NA1747298.873.0355
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.3511
Cooked Spinach SpaghettiSpaghetti, spinach, cooked300.21NA1.04621.5NA1085822141.0868
Fried TofuTofu, fried3720.4NA4.87601.5NA28714628.516250.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate9610.4NA4.87951.5NA28714628.516250.5
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.7
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.6512
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.5510
Peanut ButterSmooth Peanut Butter540.573.12.161791.36NA33559240.44762.671.55
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.8
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
TempehTempeh1110.56NA2.7811.3NA266412091.1459.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.88
Cooked TempehTempeh, cooked960.54NA2.13771.3NA2534010141.5759.6
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.7
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.812
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.4467
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.2
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate6830.38NA2.66581.2NA19023717.4141.5770
FuyuSalted and Fermented Tofu460.38NA1.98521.17NA737517.328731.5670
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.4
Commercial HummusHummus, commercial470.38NA2.54751.16NA1813124.74261.4457.4
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.3
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.8
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.1613
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched90.11NA0.8351.1NA10886NA11.1613
Cooked Brown RiceCooked Medium-grain Brown Rice100.081NA0.53441.1NA7779NA10.6273
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.6
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.6
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.6511
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari3450.33NA2.75531.05NA2311461721.6671
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.3
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched30.21NA0.8231.04NA9576NA11.113.3
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.05
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry710.28NA3.33271.04NA1531742021.029.86
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry710.28NA0.74271.04NA1531742021.029.86
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.74212
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.2
Minerals in Top 100 Legumes & Cereals with the highest Manganese content per 100 g
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 grams.
Top 5 legumes & cereals with most amount of manganese per 100 grams are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour