Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.35356.4
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.49252.8
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.745.6
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.836.7
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.14946324
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.722.3
OatsOats154427.44.830.449.620263NANANANA426719.5
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.416
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.46116
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.85816
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.716
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44515
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.815
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.413.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523813.5
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.65413.2
TriticaleTriticale13348.31.450.243.40286NANANANANA51.812.7
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.812
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.312
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.55512
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55812
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.411.4
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.33011.3
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA425310.5
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.2
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA3714510
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.5747439.57
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA381509.03
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.68.9
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA321728.67
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.31538.56
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.28.45
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.8568.07
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.7508.06
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA31987.85
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.57.7
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.71027.68
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.77.37
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.31117.32
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA917.22
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.8957.14
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.3937.13
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.5867.1
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.3977.1
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.4796.87
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA43956.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.8826.7
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.4856.64
MilletRaw Millet150016.72.870.4780289NANANANA33.743.76.48
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA991046.45
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.66.42
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.6426.37
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA43896.35
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA42936.06
NattoNatto83743.76.32.921.7050.319.4NANANA21.4776.06
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.61006.06
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA185.97
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.75.93
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.75.93
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.85.65
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.65.63
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.5985.53
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.4835.46
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.6875.4
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.55.27
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.35.25
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.85.24
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.65.16
TempehTempeh76243100.9816030.310.7NANANA14.780.55.16
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA575.12
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.7795.1
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.85.07
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.55
French BeansRaw French Beans136180.883.041.750254NANANANA10074.74.76
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.64.76
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA424.76
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA28414.73
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.788924.72
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.54.7
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.44.66
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.8394.6
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.3522314.6
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.5854.56
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.44.4
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.24.37
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched14292.30.630.110.510315NANANANANA26.24.37
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.24.35
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5224.33
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.34.3
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.34.3
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.74.2
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.34.18
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.84.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched14212.060.560.0950.450314NANANANANA25.84.1
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.7954.1
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.14304.1
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.14304.1
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.74.1
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.3234.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA30354.1
Macronutrients in Top 100 Legumes & Cereals with the highest Manganese 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 Manganese per 14 ounces.
Top 5 legumes & cereals with most amount of manganese per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour