Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.81920
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.73319
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.72216.3
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.31913
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.68.6
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.58
OatsOats5519.81.730.163.44094NANANANA15246.97
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.75.76
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.3225.75
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.85.7
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.25.7
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.3165.4
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.65.3
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA18154.83
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.64.8
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.24.72
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.54.55
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.44.32
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.44.27
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.74.23
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.74.23
Cooked TeffTeff, cooked1430.92NANANA028NANANANA3.975.54.05
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.74.04
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA15193.75
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.73.65
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.73.57
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.43.4
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.63.22
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.3193.18
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.43.1
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.63.06
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.3293
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.92202.9
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.414182.88
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA11352.8
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.72.75
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.62.74
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.62.63
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.72.6
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.52.58
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.3342.55
White BeansRaw White Beans4721.20.310.240.28085.43NANANA21.5332.55
Pigeon Peas Raw Pigeon Peas 4862.10.470.051.1089NANANANA21.330.82.54
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.52.53
Adzuki BeansRaw Adzuki Beans4660.750.27NA0.16089NANANANA18282.45
Red LentilsRaw Pink Or Red Lentils5073.080.540.351.26089.4NANANANA15.3342.43
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.22.4
Large Lima BeansRaw Large Lima Beans4790.980.230.130.309012NANANA2730.42.37
MilletRaw Millet53661.020.172.860103NANANANA1215.62.3
Broadbeans Raw Broadbeans 4832.170.360.0650.82082.68.08NANANA35.4372.3
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.62.3
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.5152.28
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.72.27
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.32.17
NattoNatto29915.62.261.047.760186.93NANANA7.6527.52.17
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.72.16
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1840.890.130.0430.32037NANANANANA6.52.13
Fried TofuTofu, fried38328.64.141.914.2012.63.86NANANA5.5326.72.1
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.72.1
Great Northern BeansRaw Great Northern Beans4811.60.50.30.37088.43.2NANANA28.6312
Navy BeansRaw Navy Beans4782.130.240.760.47NA865.500.34.7221.731.72
LentilsRaw Lentils4991.50.220.160.59089.82.880.3802.115351.97
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.71.95
Peanut ButterSmooth Peanut Butter83370.213.50.055160349.205.833.48.08311.93
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.8211.9
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA22141.87
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.51.87
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.81.84
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.81.84
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.41.83
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.21.82
Small White BeansRaw Small White Beans4761.670.430.330.39088.2NANANANA35.3301.8
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.36121.8
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.71.7
Rice FlourUnenriched White Rice Flour51920.550.0950.4401140.17NANANA3.48.431.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA151.7
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.61.7
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.81.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate20412.41.80.826.1503.94NANANANA3.2624.51.67
FuyuSalted and Fermented Tofu16411.31.640.765.6406.2NANANANANA12.61.66
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.3141.65
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.8111.64
Pinto BeansRaw Pinto Beans4921.740.330.340.24088.7300.182.82230.41.63
Red Kidney BeansRaw Red Kidney Beans4781.50.220.510.320872.98NANANA21.5321.57
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched5100.820.220.0380.180112NANANANA29.371.56
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched5100.820.220.0380.180112NANANANANA9.371.56
Cooked Brown RiceCooked Medium-grain Brown Rice1591.180.230.0180.4033.3NANANANA2.553.31.55
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.81.55
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched5170.940.260.0440.2101130.170.0280.0280.111.84101.54
RiceRaw Regular Long-grain White Rice5170.940.260.0440.2101130.17NANANA1.84101.54
Black BeansRaw Black Beans48320.520.390.47088.43NANANA2230.61.5
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari206142.050.957.0506.22NANANANA0.85181.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5070.740.20.0340.160112NANANANA3.979.21.47
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5070.740.20.0340.160112NANANANANA9.21.47
Mung BeansRaw Mung Beans4921.630.490.0380.51088.89.36NANANA23341.47
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.61.47
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.61.47
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.3151.47
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina2252.130.340.0550.77NA44.71.20.0990.0990.286.528.251.46
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.61.46
Macronutrients in Top 100 Legumes & Cereals with the highest Manganese content per 5 oz
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Manganese per 5 ounces.
Top 5 legumes & cereals with most amount of manganese per 5 ounces are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour