Rice BranCrude Rice Bran143395191.4332.402254.10.910.912.279560.664.5
Wheat GermCrude Wheat Germ1633447.553.28240235NANANANA6010560.3
Wheat BranCrude Wheat Bran98019.32.860.769.2502931.86NANANA19470.552
TeffRaw Teff166510.82.040.614.25NA3328.352.133.32.836.360.342
Dark Rye FlourRye flour, dark1474101.220.674.08031110.51.0418.161087227.5
Oat BranRaw Oat Bran1116326.020.551203006.58NANANA7078.525.5
OatsOats176431.35.520.5110301NANANANA4876.622.3
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.56018.4
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.37018.4
Oat FlourPartially Debranned Oat Flour183341.47.30.6614.402983.6300.452.2729.566.518.2
Brown Rice FlourRice flour, brown164712.62.530.194.3303473NANANA2132.818.2
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.317.3
Brown RiceRaw Medium-grain Brown Rice1642122.430.194.160346NANANANA15.43417
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.515.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour15068.851.95NANA03384.63NANANA59.443.615.4
Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.515
TriticaleTriticale15249.51.660.283.870327NANANANANA5914.6
BulgurDry Bulgur15516.031.050.12.3503441.86NANANA56.755.714
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA6213.7
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.76313.5
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.56613.5
Cooked TeffTeff, cooked4582.95NANANA090NANANANA12.717.613
Long-grain Brown RiceRaw Long-grain Brown Rice166514.52.70.154.40346300316.334.213
Spinach Spaghetti Dry Spinach Spaghetti 16877.121.030.342.57033912.3NANANA4860.612
RyeRye grain15337.40.890.49303444.450.50.733.2268.54711.7
SoybeansRaw Soybeans202390136.0345013733.2NANANA4216611.4
Medium Rye flourRye flour, medium15836.90.820.442.7034250.540.274.153.549.411
Soy FlourRaw Full-fat Soy Flour19699413.56.2546.6014534NANANA43.517210.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1642121.60.283.92NA33211.80.910.912.724661.310
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.71969.9
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.31759.8
Chickpeas Raw Chickpeas 171527.42.740.4612028648.5NANANA55.3939.66
Raw QuinoaQuinoa, uncooked166927.53.21.1813.50291NANANANA31.8649.22
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.29.2
Peanut SpreadLow Sugar Peanut Spread294824946.40.4173.4064.529NANANA35.41128.98
Hulled BarleyBarley, hulled160610.42.20.54.5303333.63NANANA78.556.68.8
PeanutsRaw Peanuts257222328.50.01470.607321.4NANANA38.61178.77
Wheat SproutsSprouted Wheat8985.760.930.122.40193NANANANA5348.43
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt271723839.40.1768.5069.2190.360.3618.342.61278.37
MothbeansRaw Mothbeans15567.31.651.22.20279NANANANANA1048.26
Chunk Style Peanut ButterPeanut butter, chunk style, without salt267222734.50.3563098380191936.31098.16
White BeansRaw White Beans15103.860.990.750.902739.57NANANA691068.15
Pigeon Peas Raw Pigeon Peas 15566.761.50.163.530285NANANANA68988.12
Dry-roasted PeanutsDry-roasted Peanuts, no salt2663225350.124409622.20022.2381108.1
Adzuki BeansRaw Adzuki Beans14922.40.87NA0.510285NANANANA57.6907.85
Red LentilsRaw Pink Or Red Lentils16249.841.71.1340286NANANANA491087.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans15204.20.990.591.32028537.7NANANA93947.65
Large Lima BeansRaw Large Lima Beans15333.130.730.430.98028738.6NANANA86977.6
MilletRaw Millet1715193.280.549.140330NANANANA38.6507.4
Broadbeans Raw Broadbeans 15476.941.150.212.64026426NANANA1131187.38
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.27.34
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.4487.3
Chickpea flourChickpea flour (besan)175530.33.140.5113026249.2NANANA491027.26
Common CowpeasRaw Common Cowpeas15245.71.50.91.56027231.3NANANA481076.93
NattoNatto957507.23.3325057.522NANANA24.5886.93
Mungo BeansRaw Mungo Beans15477.440.524.530.330268NANANANA831146.93
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5902.860.410.141.030119NANANANANA20.86.82
Fried TofuTofu, fried12259213.26.145.604012.3NANANA17.785.46.8
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate12259213.26.145.6040NANANANA17.785.46.8
Great Northern BeansRaw Great Northern Beans15385.171.60.971.2028310.3NANANA92996.45
Navy BeansRaw Navy Beans15296.80.772.441.5NA27617.600.951569.41016.43
LentilsRaw Lentils15974.80.70.511.8802879.21.2206.6748.51126.3
Pink BeansRaw Pink Beans15565.131.3211.202919.7NANANA57.6956.24
Peanut ButterSmooth Peanut Butter2667225430.1851010929.5018.61126996.17
Wild RiceRaw Wild Rice16194.90.711.361.7034011.3NANA3.0428676.03
Raw Pearled BarleyBarley, pearled, raw15975.261.10.252.303533.63NANANA70.8456
Cooked Whole-wheat PastaPasta, whole-wheat, cooked6767.761.10.162.4401363.40.320.320.9117.7276
BuckwheatBuckwheat155615.43.360.354.360324NANANANA45.4605.9
TempehTempeh8714911.51.1218.4034.712.2NANANA16.8925.9
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry15243.220.620.0730.930338NANANANANA65.25.86
Cooked TempehTempeh, cooked88551.615.40.5411.4034.612.2NANANA16.8905.83
Small White BeansRaw Small White Beans15245.351.381.051.250282NANANANA113965.8
Whole Sorghum FlourWhole-grain Sorghum Flour1628152.40.286.06NA3488.80.735.942.133038.25.7
French BeansRaw French Beans15569.1613.4720291NANANANA11485.35.44
Rice FlourUnenriched White Rice Flour16606.441.750.31.403630.54NANANA11275.44
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA485.44
Barley Malt flourBarley malt flour16378.351.750.433.903553.63NANANA32.246.65.4
Split Green PeasRaw Split Green Peas165117.61.850.743.9028014.20212.21011055.4
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate65339.65.72.6419.7012.6NANANANA10.478.35.36
FuyuSalted and Fermented Tofu52636.35.252.4218020NANANANANA40.55.33
Light Rye FlourRye flour, light16196.030.680.382.2703484.20.410.642.636.344.55.27
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.35.24
Pinto BeansRaw Pinto Beans15745.581.071.080.7702849.5700.59970.3975.2
Red Kidney BeansRaw Red Kidney Beans15294.80.71.621.0302789.53NANANA691025.04
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched16332.630.720.120.580360NANANANA6.35305
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched16332.630.720.120.580360NANANANANA305
Cooked Brown RiceCooked Medium-grain Brown Rice5083.760.750.0591.30107NANANANA8.1610.54.98
Cooked SpeltSpelt, cooked5763.86NANANA0120NANANANA17.7254.95
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched165630.820.140.6603630.540.0910.0910.365.932.34.94
RiceRaw Regular Long-grain White Rice165630.820.140.6603630.54NANANA5.932.34.94
Black BeansRaw Black Beans15476.441.661.261.502839.6NANANA70.3984.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari65845.36.553.0322.5020NANANANA2.7257.54.77
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked16242.360.640.110.520359NANANANA12.729.54.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched16242.360.640.110.520359NANANANANA29.54.7
Mung BeansRaw Mung Beans15745.21.580.121.6028430NANANA741084.7
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry16964.671.330.0771.403671.50.0910.50.958.16344.7
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry16964.671.330.0771.403671.50.0910.50.958.16344.7
Barley flourBarley flour or meal15657.261.50.353.1503383.63NANANA4647.64.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7216.81.10.182.47NA1433.860.320.320.912126.44.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.5404.67
Macronutrients in Top 100 Legumes & Cereals with the highest Manganese content per 1 lb
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 pound.
Top 5 legumes & cereals with most amount of manganese per 1 pound are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour