Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.3533100
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.72425
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
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750996
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654984
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492949
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.7933
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6917
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
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6877
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856782
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
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8730
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
OatsOats154427.44.830.449.620263NANANANA4267703
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5703
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
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA4253691
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
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642655
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.8651
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
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.149463635
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA9891619
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.3153575
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.858572
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3572
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8568
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA9994556
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.4548
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4544
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558540
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.5528
TriticaleTriticale13348.31.450.243.40286NANANANANA51.8516
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555508
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.479504
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.4504
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2504
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461492
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5488
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.7472
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.6472
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238464
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330460
NattoNatto83743.76.32.921.7050.319.4NANANA21.477456
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7452
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.7445
RyeRye grain13416.470.780.432.603013.90.440.642.86041437
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA31413
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.6413
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4681.80.460.350.42083.7NANANANA1533389
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA2841385
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.7381
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA57377
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.7377
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5369
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445369
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4357
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.3341
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA53325
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.3325
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7325
TempehTempeh76243100.9816030.310.7NANANA14.780.5321
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3314
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
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA2136258
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA31433254
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5254
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
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.574743250
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA18246
Macronutrients in Top 100 Legumes & Cereals with the highest Magnesium content per 14 oz
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Magnesium per 14 ounces.
Top 5 legumes & cereals with most amount of magnesium per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans