Rice BranCrude Rice Bran316020941.73.1671.4049792252101347810
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA4281566110
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA963784290
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA2293810
SoybeansRaw Soybeans44601992913.399030273.3NANANA933652800
Mungo BeansRaw Mungo Beans341016.41.14100.720590NANANANA1832522670
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA171001262510
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.714671362480
Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA1322322390
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA1541732350
BuckwheatBuckwheat3430347.40.789.60715NANANANA1001332310
Soy CheeseSoybean, curd cheese15108111.75.440.306916NANANA01252280
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA814332280
Large Lima BeansRaw Large Lima Beans33806.91.60.952.15063485NANANA1902152240
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA1031172210
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA701411970
Broadbeans Raw Broadbeans 341015.32.540.465.8058357NANANA2502611920
White BeansRaw White Beans33308.52.21.661.98060321NANANA1522341900
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA2022191890
Mung BeansRaw Mung Beans347011.53.480.273.57062666NANANA1632391890
French BeansRaw French Beans3430202.27.654.40641NANANANA2521881880
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA2062061880
Common CowpeasRaw Common Cowpeas336012.63.323.43060069NANANA1062351840
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.2801331840
Small White BeansRaw Small White Beans3360123.042.32.760623NANANANA2492111830
Pigeon Peas Raw Pigeon Peas 3430153.30.357.80628NANANANA1502171830
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA1272101820
Peanut ButterSmooth Peanut Butter5880495950.3911302406504124572191790
Dry-roasted PeanutsDry-roasted Peanuts, no salt587049777.20.26970213490049842441780
OatsOats389069121.124.20663NANANANA1061691770
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.7621471770
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.3201552141760
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5990525870.38151015341.80.80.840.3942801760
Navy BeansRaw Navy Beans3370151.75.383.35NA60838.802.133.31532231750
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA1061341740
Black BeansRaw Black Beans3410143.662.783.32062421NANANA1552161710
PeanutsRaw Peanuts567049262.80.03156016147.2NANANA852581680
Chickpea flourChickpea flour (besan)3870676.931.1228.70578109NANANA1082241660
SorghumSorghum Grain329034.66.10.6515072125.3NANANA671061650
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA1251231640
Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA782481640
Black Turtle BeansRaw Black Turtle Beans339092.321.762.1063321NANANA1552131600
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5890499760.78139021684042.242802411600
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.2182381591600
Cranberry BeansRaw Cranberry Beans335012.33.162.42.870601NANANANA2472301560
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA1773861450
Oat FlourPartially Debranned Oat Flour404091161.453206578015651471440
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA1371440
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA34751430
Kidney BeansRaw All Types Kidney Beans33308.31.22.81.78060022.3NANANA2492361400
Red Kidney BeansRaw Red Kidney Beans337010.61.543.582.28061321NANANA1522251380
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.61071321370
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.91071461360
Hulled BarleyBarley, hulled3540234.821.11007358NANANA1731251330
TriticaleTriticale3360213.660.618.530721NANANANANA1311300
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.8921391280
Adzuki BeansRaw Adzuki Beans32905.31.9NA1.130629NANANANA1271991270
CornYellow Corn Grain 365047.46.670.652107436.4NANANA73941270
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA73811270
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA1221541240
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.31230
Millet FlourMillet flour382042.55.360.4425.5NA75116.6012.63351081190
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3570212.90.288.960793NANANANA11074.61190
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA131961170
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.41160
NattoNatto2110110167.3454.8012749NANANA541941150
MilletRaw Millet378042.27.231.18200729NANANANA851101140
Brown Rice FlourRice flour, brown3630285.570.429.5407656.6NANANA4672.31120
RyeRye grain338016.31.971.086.607599.81.11.67.11511031100
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt11705.51.240.91.650210NANANANANA781040
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA731262261011351040
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt11804.51.160.881.050211NANANANA3883980
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA71103970
Barley flourBarley flour or meal3450163.350.776.9507458NANANA101105960
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry33607.11.360.162.040746NANANANANA144950
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA39188950
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.3930
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA122113930
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA127107900
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA60182860
FalafelHome prepared Falafel3330178241.14.950318NANANANANA133820
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt11705.80.99NA2.450207NANANANANA81.4820
Wheat SproutsSprouted Wheat198012.72.060.265.30425NANANANA1175820
TempehTempeh192010825.42.4840.5076.427NANANA37203810
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA15699790
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA122205790
Cooked TempehTempeh, cooked1950114341.225076.227NANANA37199770
Commercial HummusHummus, commercial237017825.67.2580.801506.22.803.45577.8750
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1440112.82.122.5302533.4NANANA10492740
ShoyuShoyu Soy Sauce5305.70.730.292.34049.34031881.4740
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt13205.41.41.051.2602373.2NANANA8788.6700
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt14206.41.661.261.50258NANANANA10489.7680
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt14904.91.260.961.1402793.6NANANA5391650
Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.6640
Cooked QuinoaQuinoa, cooked1200192.30.859.7402138.7NANANA2844640
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt13903.50.910.690.8302513.4NANANA6397630
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.4630
Split Green PeasRaw Split Green Peas3640394.11.638.56061631.404.427222231630
Medium Rye flourRye flour, medium3490151.80.9860754111.20.69118109630
Cooked Spinach SpaghettiSpaghetti, spinach, cooked13006.30.910.32.270262NANANANANA45.8620
Macronutrients in Top 100 Legumes & Cereals with the highest Magnesium content per 1 kg
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Magnesium per 1 kilogram.
Top 5 legumes & cereals with most amount of magnesium per 1 kilogram are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans