Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA381501703
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA911512
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA371451111
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.61001060
Soy CheeseSoybean, curd cheese599324.652.1416027.46.35NANANA049.6905
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA32172905
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.485889
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA99104762
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.393754
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.8750
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.795750
French BeansRaw French Beans136180.883.041.750254NANANANA10074.7746
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.882746
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA4293730
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.8726
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.586726
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.483722
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.687710
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.397706
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.585699
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.3111699
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.6695
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.7679
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.7102667
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA4389659
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA3198651
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.3635
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.895635
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA9891619
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.3153575
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA9994556
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.4548
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.479504
NattoNatto83743.76.32.921.7050.319.4NANANA21.477456
Raspberry Juice ConcentrateRaspberry juice concentrate8775.30.220.0120.036NA21115279.8684.14.3712445
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA31413
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4681.80.460.350.42083.7NANANANA1533389
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.7377
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.211365
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.3341
Prickly PearsRaw Prickly Pears1632.020.270.0910.74038NANANANA14.32.9337
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA53325
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.3325
TempehTempeh76243100.9816030.310.7NANANA14.780.5321
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.2314
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.779306
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.352231298
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.4294
ShoyuShoyu Soy Sauce2102.260.290.120.93019.61.601.20.43.1832.3294
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.535278
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.6270
Raw Dried FigsFigs, dried, uncooked9883.70.5701.37025319091980.283913270
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA2136258
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.7254
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.6250
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.430250
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.78892250
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.7238
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA4395234
Fried Green PlantainsPlantains, green, fried12264714.60.859.3NA19514.42.62.429.37145.95230
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.5230
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked12904.10.440.0481.930330NANANANANA19.4226
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.328222
Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.3214
Medjool DatesDates, medjool10990.6NANANANA2982641271342.126.67.2214
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.8214
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA42214
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.7210
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.7210
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.632210
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.3210
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA2930206
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.4206
Canned Great Northern BeansBeans, great northern, mature seeds, canned4521.550.480.290.35083.45.6NANANA19.429.3202
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA1929202
RoselleRaw Roselle1942.54NANANA045NANANANANA3.8202
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA3437198
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.833198
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.8198
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.5194
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA3035191
MisoMiso786244.071.69.84010124.6240021.450.8191
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA3028191
Canned Navy BeansBeans, navy, mature seeds, canned4481.70.440.340.40811.1NANANA20.230187
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.598187
Dried LongansLongans, dried11351.6NANANA0294NANANANANA19.4183
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4801.50.330.0360.78092NANANANA26.627183
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.4179
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant937307.20.878NA16286.419.319.747.212.75.64179
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4371.60.260.0480.60787.22NANANA21.430171
Deglet Noor DatesDates, deglet noor11191.550.130.0120.064029825177.8799431.89.72171
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.831171
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.4167
Dried LitchisLitchis, dried10994.761.070.710.730281262NANANA18.315167
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked94930.330.0361.42024316653.6516132.514.3167
Green PlantainsRaw Green Plantains6030.280.480.0240.099NA1469.14.054.330.718.734.96163
Baked Yellow PlantainsPlantains, yellow, baked6150.64000016484.7151554.48.736.03163
Dried PlumsRaw Dried Plums9531.50.350.0670.17025415149.21010.6288.65163
KiwanoHorned melon1755NANANANA30NANANANANA7.06159
TamariSoy sauce made from soy (tamari)2380.40.0440.020.150226.75NANANA3.1841.7159
Macronutrients in Top 100 Fruits & Legumes with the highest Magnesium content per 14 oz
In the above table you can find and compare the amount of macronutrients in all fruits & legumes , sorted by most amount of Magnesium per 14 ounces.
Top 5 fruits & legumes with most amount of magnesium per 14 ounces are:
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans
- Raw Mungo Beans
- Soybean, curd cheese