Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA993626.6
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.22122.5
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.33218.5
Cooked TeffTeff, cooked4953.2NANANA098NANANANA141914
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.84111812.6
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.54012
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.33511.4
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.89.6
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.59.33
OatsOats1298.871.560.143.1085NANANANA13.621.76.3
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.46.16
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.46
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.65.8
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.55.6
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.965.53
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.45.17
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.55.1
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.45.06
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.75
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.04184.97
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.44.9
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.44.78
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.78194.7
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.34.5
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3184.46
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA204.44
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.6713204.43
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.64.4
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.74.3
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.74.24
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.64.16
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA8604.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA364.08
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.02604
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.77584
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.97534
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.5113.96
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.63.9
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.33.9
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.33.8
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.63.67
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.73.63
NattoNatto237263.771.741303011.6NANANA12.8463.62
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.2183.56
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.63.46
TempehTempeh260286.60.6510.60207.03NANANA9.64533.4
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.5513.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.33.25
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.83.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA23273.14
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.73.1
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.43.04
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415193.03
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.42.94
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.52.9
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.42.84
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.4412.82
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA16272.8
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.22352.77
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.22352.77
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.5192.76
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.62.74
White BeansRaw White Beans1501.280.330.250.30903.17NANANA23352.7
OkaraOkara65811.41.270.594.4080.5NANANANANA232.66
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.42.65
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.3302.63
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.32.63
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.62.62
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.62.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.82.5
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.72.47
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10162.44
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.42.44
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.22.43
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.42.4
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.4532.4
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.32.4
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA15172.34
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.6322.32
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA19412.3
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.22.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.7352.3
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.8352.27
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA21322.26
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.42.25
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.4342.24
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA27372.24
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.42.24
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.32.2
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.42.2
MisoMiso253152.61.026.2606415.7150013.632.32.17
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.62.16
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA34392.13
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.7332.1
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.22.1
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.7282.07
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA14292.07
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.32.06
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA16352.06
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.82.06
Macronutrients in Top 100 Legumes & Cereals with the highest Manganese content per 500 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 500 calories.
Top 5 legumes & cereals with most amount of manganese per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff