Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.528
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA264626.4
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA853123
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.418.3
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.612
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.311
OatsOats77213.72.40.224.80132NANANANA2133.59.76
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.28.07
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.68.05
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.9913297.98
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.37.96
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.47.6
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75157.43
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.26.76
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA26196.75
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.3276.6
TriticaleTriticale6674.150.730.121.70143NANANANANA266.37
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.46.05
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA275.98
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.55.9
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2295.9
Cooked TeffTeff, cooked2001.3NANANA039.4NANANANA5.567.685.68
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.14155.66
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.55.25
RyeRye grain6713.230.390.211.301511.940.220.321.43020.55.1
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.45
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.64.8
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA19754.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.220274.45
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16864.33
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.54.3
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.64.23
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA14284.03
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720254.03
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.23.93
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.83.86
PeanutsRaw Peanuts11259812.50.006310329.37NANANA17513.84
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2153.7
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.63.66
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.53.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.73.57
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.43.56
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.8433.55
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.33.54
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.43.43
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.43.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA41413.35
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.63.3
MilletRaw Millet7508.371.430.2340145NANANANA17223.24
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.6523.23
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.33.2
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3213.2
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.43.18
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.73.03
NattoNatto419223.161.46110259.7NANANA10.738.53.03
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.3503.03
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2581.250.180.060.45052NANANANANA9.13
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.32.97
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.32.97
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.42.82
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.32.8
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.2492.76
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.62.73
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.52.7
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.22.64
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.72.62
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.74122.62
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.32.58
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.32.58
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry6671.40.270.0320.40148NANANANANA28.52.56
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.52.55
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.4422.54
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.72.5
French BeansRaw French Beans68140.441.50.880127NANANANA5037.32.4
Rice FlourUnenriched White Rice Flour7262.80.770.130.6201590.24NANANA4.76122.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA212.38
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.42.37
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.3444462.36
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.32.34
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.72.33
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.52.3
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.42.3
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.52.28
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.72.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7141.150.310.0540.250157NANANANA2.78132.2
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7141.150.310.0540.250157NANANANANA132.2
Cooked Brown RiceCooked Medium-grain Brown Rice2221.650.330.0260.56046.7NANANANA3.574.62.18
Cooked SpeltSpelt, cooked2521.7NANANA052.5NANANANA7.74112.17
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7241.30.360.0620.2901590.240.040.040.162.58142.16
RiceRaw Regular Long-grain White Rice7241.30.360.0620.2901590.24NANANA2.58142.16
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.8432.1
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.2252.1
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked7101.030.280.0480.230157NANANANA5.56132.06
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched7101.030.280.0480.230157NANANANANA132.06
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.32.05
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7422.040.580.0340.6101610.650.040.220.423.57152.05
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7422.040.580.0340.6101610.650.040.220.423.57152.05
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA20212.05
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3162.980.470.0771.1NA62.51.70.140.140.49.1311.52.05
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.62.04
Macronutrients in Top 100 Legumes & Cereals with the highest Manganese content per 7 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 7 ounces.
Top 5 legumes & cereals with most amount of manganese per 7 ounces are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour