Ground ClovesGround Cloves Spices18223.77.21.074.8501204.341.952.10.0366211110
Ground GingerGround Ginger Spices1496.333.880.331.0501075.062.661.820.32113.449.7
SaffronSaffron Spices1619.442.5621.20105NANANANA6.318.446
CardamomCardamom Spices16110.81.10.190.50110NANANANA4517.345
Ground CinnamonGround Cinnamon Spices2022.50.70.0220.08901634.42.252.10.041078.0835.4
Ground TurmericGround Turmeric Spice1605.22.950.131.0801085.140.720.613.836.415.531.7
Black PepperBlack Pepper Spices1996.52.770.31.401271.270.460.480.0450.420.725.4
BasilFresh Basil2174140.896.871.6057.66.520.430.43034.868.525
Pumpkin Pie SpiceSpices, pumpkin pie spice14618.49.550.0951.05010111.3NANANA21.68.4223
Dried Basil SpicesSpices, basil, dried2158.734.630.640.4301023.671.61.60.0438149.321
Dried SpearmintSpearmint, dried17510.62.774.90.78091NANANANA52.33520
Dried Parsley SpicesSpices, parsley, dried1719.42.363.22.14086.712.40.724.73745.745.616.8
Dill WeedFresh Dill Weed1163130.70.150.95081.6NANANANA24.440.214.7
Dried Thyme SpicesSpices, thyme, dried18113.54.951.250.9101163.1NANANA6716.514.3
Dried TarragonDried Tarragon Spices16912.33.251.26085NANANANA12.538.613.5
Bay Leaf SpicesSpices, bay leaf16013.43.641.6820120NANANANA421213
Curry PowderCurry Powder Spice15421.62.540.414.30864.251.21.750.95822212.8
SpearmintFresh Spearmint11368.32.173.840.61096NANANANA77.337.412.7
Dried Coriander LeafDried Coriander Leaf Spices1798.570.2100.5909313NANANA18.639.311.4
Ground SavoryGround Savory Spice184116NANA0126NANANANA8412.411.2
Poultry Seasoning SpicesSpices, poultry seasoning16312.35.361.541.601072.93NANANA18.415.611
Dried Marjoram SpicesSpices, marjoram, dried185130.985.962.1701127.55NANANA74.423.410
Celery SeedCelery Seed Spices12832.22.80.264.5052.70.85NANANA15239.65
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.89.6
Fennel SeedFennel Seed Spices14521.60.7NA2.45075.8NANANANA57.7239.47
Dried Oregano SpicesSpices, oregano, dried1898.082.931.171.401307.72.133.61.780179.4
ThymeFresh Thyme4958.32.32.20.420121NANANANA69.327.58.5
PeppermintFresh Peppermint7146.71.763.10.490106NANANANA5726.88.4
Dried Dill Weed SpicesSpices, dill weed, dried1988.60.46NANA0110NANANANA2739.47.8
White PepperWhite Pepper Spices1693.61.06NANA0116NANANANA44.317.67.26
Poppy SeedPoppy Seed Spices9539.64.30.2627026.82.850.280.352.218.6176.4
Cider VinegarVinegar, cider238100000229.527.142.40005.93
Ground AllspiceGround Allspice Spices19016.54.850.134.350137NANANANA4111.65.6
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.45.06
Ground SageGround Sage Spices15920.2111.950.840962.7NANANA64174.97
Cumin SeedCumin Seed Spices13329.72.050.234.140593NANANA1423.74.44
Dried Chervil SpicesSpices, chervil, dried2118.230.3603.80104NANANANA24494.43
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
RosemaryFresh Rosemary38222.4111.61.7079NANANANA5412.63.66
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.73.63
NattoNatto237263.771.741303011.6NANANA12.8463.62
Prepared Yellow MustardMustard, prepared, yellow833281.83.13.03048.67.671.93.91.7533.3313.5
Anise SeedAnise Seed Spices14823.60.8704.67074.2NANANANA21.7263.4
TempehTempeh260286.60.6510.60207.03NANANA9.64533.4
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.5513.3
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
Coriander SeedCoriander Seed Spices168301.66NA2.94092NANANANA70.320.83.2
Red or Cayenne PepperRed or Cayenne Pepper Spice157275.131.041208916.3NANANA42.8193.14
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA23273.14
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.43.04
Chili PowderChili Powder Spices17725.34.370.9513.308812.77.63.81.3561.7243
Dill SeedDill Seed Spices164241.20.251.57090NANANANA34.6263
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
Dried Rosemary SpicesSpices, rosemary, dried15123111.631.75097NANANANA64.47.372.82
PaprikaPaprika Spice177233.80.81309618.3124.661.4462252.8
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
Ground NutmegGround Nutmeg Spices9534.624.700.330472.85NANANA205.562.76
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
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
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.42.44
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.22.43
Ground Mustard SeedGround Mustard Seed Spices9835.71.963.735.83027.66.70.022.833.631225.72.4
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
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
MisoMiso253152.61.026.2606415.7150013.632.32.17
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
Macronutrients in Top 100 Spices & Legumes with the highest Manganese content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all spices & legumes , sorted by most amount of Manganese per 500 calories.
Top 5 spices & legumes with most amount of manganese per 500 calories are:
- Ground Cloves Spices
- Ground Ginger Spices
- Saffron Spices
- Cardamom Spices
- Ground Cinnamon Spices