Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.616
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.713.5
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.311
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.58.5
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54117.55
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.5247.23
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.8216.87
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.53465.76
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.75.6
OatsOats775.320.940.0861.87051NANANANA8.17133.8
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11143.7
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.73.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.63.47
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.923.35
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.983.3
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.23.1
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.73.07
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA233.04
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.433
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.83113
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.22.94
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.72.87
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.32.8
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4112.7
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.82.67
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA122.67
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85122.66
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5132.65
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2132.58
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84122.54
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.62.5
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.8362.46
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.72.45
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.6362.4
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.82.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.2322.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.72.38
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77132.34
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.162.33
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.182.3
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.3112.2
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.22.18
NattoNatto14215.62.261.047.80186.95NANANA7.6827.62.17
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.82.13
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.352.07
TempehTempeh156173.970.396.330124.2NANANA5.831.72.03
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.61.98
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.68111.95
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.31.9
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.21.9
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.37111.86
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.21.83
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.31.8
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA0251.77
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.31.74
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.31.7
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.51.7
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.21.7
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.33211.66
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.33211.66
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.51.66
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.61.65
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.7211.6
OkaraOkara3956.830.760.352.63048.3NANANANANA141.6
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA201.6
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.6181.58
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA7111.58
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64261.57
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13191.57
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.51.5
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA17191.5
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.71.46
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.851.46
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.4291.46
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.05201.44
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.81.44
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22231.43
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93101.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.3191.4
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.71.4
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.71.38
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.6211.37
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.46211.36
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.6191.36
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA201.35
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.31.35
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA16221.34
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.61.34
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.8211.3
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8111.3
MisoMiso1529.11.550.613.76038.49.49.1008.219.41.3
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.751.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.31.28
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6201.26
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.31.26
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.81.24
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.41.24
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.33181.24
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.66211.24
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.31.24
Macronutrients in Top 100 Legumes & Cereals with the highest Manganese content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Manganese per 300 calories.
Top 5 legumes & cereals with most amount of manganese per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff