Rice BranCrude Rice Bran316020941.73.1671.404979225210134142
Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA132232133
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA428156115
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.28013392
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.21823815960.6
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA15417356.3
OatsOats389069121.124.20663NANANANA10616949
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.610713240.7
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA12215440.6
Oat FlourPartially Debranned Oat Flour404091161.4532065780156514740
Brown Rice FlourRice flour, brown3630285.570.429.5407656.6NANANA4672.340
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA12211338.2
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA347537.4
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA12710734
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA1319634
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.7146713633.3
TriticaleTriticale3360213.660.618.530721NANANANANA13132
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA12512330.5
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA13730
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.89213930
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.910714630
Cooked TeffTeff, cooked10106.5NANANA0199NANANANA2838.728.6
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.428.5
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA10613426.5
RyeRye grain338016.31.971.086.607599.81.11.67.115110325.8
SoybeansRaw Soybeans44601992913.399030273.3NANANA9336525
Medium Rye flourRye flour, medium3490151.80.9860754111.20.6911810924
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA9637822.8
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA7312622610113522.4
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA8143322
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA17738621.6
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA12220521.3
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA7014120.3
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA1710012620.3
Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA7824819.8
Hulled BarleyBarley, hulled3540234.821.11007358NANANA17312519.4
PeanutsRaw Peanuts567049262.80.03156016147.2NANANA8525819.3
Wheat SproutsSprouted Wheat198012.72.060.265.30425NANANANA117518.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5990525870.38151015341.80.80.840.39428018.5
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA22918
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5890499760.78139021684042.2428024118
White BeansRaw White Beans33308.52.21.661.98060321NANANA15223418
Pigeon Peas Raw Pigeon Peas 3430153.30.357.80628NANANANA15021718
Dry-roasted PeanutsDry-roasted Peanuts, no salt587049777.20.269702134900498424418
Adzuki BeansRaw Adzuki Beans32905.31.9NA1.130629NANANANA12719917.3
Red LentilsRaw Pink Or Red Lentils358021.73.82.58.860631NANANANA10823917
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA20620617
Large Lima BeansRaw Large Lima Beans33806.91.60.952.15063485NANANA19021516.7
MilletRaw Millet378042.27.231.18200729NANANANA8511016.3
Broadbeans Raw Broadbeans 341015.32.540.465.8058357NANANA25026116.3
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA10311716
SorghumSorghum Grain329034.66.10.6515072125.3NANANA6710616
Chickpea flourChickpea flour (besan)3870676.931.1228.70578109NANANA10822416
Common CowpeasRaw Common Cowpeas336012.63.323.43060069NANANA10623515.3
NattoNatto2110110167.3454.8012749NANANA5419415.3
Mungo BeansRaw Mungo Beans341016.41.14100.720590NANANANA18325215.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked13006.30.910.32.270262NANANANANA45.815
Fried TofuTofu, fried27002022913.5100088.627NANANA3918815
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA3918815
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA20221914.2
Navy BeansRaw Navy Beans3370151.75.383.35NA60838.802.133.315322314
LentilsRaw Lentils352010.61.541.124.14063420.32.7014.710724614
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA12721013.8
Peanut ButterSmooth Peanut Butter5880495950.39113024065041245721913.6
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.76214713.3
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA1569913.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1490172.430.365.3803017.50.70.72396013.2
BuckwheatBuckwheat3430347.40.789.60715NANANANA10013313
TempehTempeh192010825.42.4840.5076.427NANANA3720313
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry33607.11.360.162.040746NANANANANA14413
Cooked TempehTempeh, cooked1950114341.225076.227NANANA3719913
Small White BeansRaw Small White Beans3360123.042.32.760623NANANANA24921112.8
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.312.6
French BeansRaw French Beans3430202.27.654.40641NANANANA25218812
Rice FlourUnenriched White Rice Flour3660143.860.673.1308011.2NANANA2459.512
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA10612
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA7110312
Split Green PeasRaw Split Green Peas3640394.11.638.56061631.404.42722223112
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate144087.212.65.8243.4028NANANANA2317312
FuyuSalted and Fermented Tofu11608011.65.3440043.8NANANANANA89.211.7
Light Rye FlourRye flour, light357013.31.50.83507679.30.91.45.7809811.6
Commercial HummusHummus, commercial237017825.67.2580.801506.22.803.45577.811.6
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.32015521411.5
Red Kidney BeansRaw Red Kidney Beans337010.61.543.582.28061321NANANA15222511
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched36005.81.580.271.280793NANANANA146611
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched36005.81.580.271.280793NANANANANA6611
Cooked Brown RiceCooked Medium-grain Brown Rice11208.31.650.132.830235NANANANA182311
Cooked SpeltSpelt, cooked12708.5NANANA0264NANANANA395511
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched36506.61.80.311.4608001.20.20.20.81371.311
RiceRaw Regular Long-grain White Rice36506.61.80.311.4608001.2NANANA1371.311
Black BeansRaw Black Beans3410143.662.783.32062421NANANA15521610.6
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145010014.56.6749.7044NANANANA612710.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked35805.21.40.241.140792NANANANA286510.4
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched35805.21.40.241.140792NANANANANA6510.4
Mung BeansRaw Mung Beans347011.53.480.273.57062666NANANA16323910.4
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry374010.32.940.173.0508093.30.21.12.1187510.4
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry374010.32.940.173.0508093.30.21.12.1187510.4
Barley flourBarley flour or meal3450163.350.776.9507458NANANA10110510.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1590152.40.395.45NA3158.50.70.724658.210.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.610.3
Macronutrients in Top 100 Legumes & Cereals with the highest Manganese 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 Manganese per 1 kilogram.
Top 5 legumes & cereals with most amount of manganese per 1 kilogram are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour