Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.25.32
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.224.5
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.433.7
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.832.83
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.622.5
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.032.4
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.032.3
ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.41.92
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.91.87
OatsOats25.71.770.310.0290.62017NANANANA2.724.341.26
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.71.23
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.91.2
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.521.16
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.31.1
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2721.1
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.071.03
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.91.02
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.71
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.630.99
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.070.98
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.90.96
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.80.94
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.650.9
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60.89
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.040.89
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.020.89
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.30.88
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.330.86
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.940.85
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.50.83
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.6120.82
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.220.82
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.2120.8
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.60.8
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.60.8
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230.79
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.330.78
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.78
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.76
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.70.73
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.740.73
NattoNatto47.45.20.750.352.6062.3NANANA2.569.20.72
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.60.71
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10.69
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.60.68
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.20.66
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.660.65
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.80.64
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.40.63
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.730.62
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.070.61
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.770.61
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.280.59
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.10.58
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.35130.57
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.20.56
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.40.56
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.970.55
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.970.55
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.840.55
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.530.55
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.5670.54
OkaraOkara1322.280.250.120.88016NANANANANA4.630.53
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.70.53
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.040.53
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.670.53
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.70.52
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.330.52
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.160.5
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.350.49
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.230.49
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.30.49
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.650.49
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.680.48
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.60.48
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.660.48
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40.47
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.40.46
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.20.46
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.240.46
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.5370.46
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.1570.45
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.370.45
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.680.45
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.80.45
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.40.45
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.880.45
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.060.44
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.670.44
MisoMiso50.53.040.520.21.250133.133.03002.736.460.43
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90.43
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.780.43
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.630.42
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.450.42
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.60.41
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.80.41
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.060.41
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.030.41
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.760.41
Macronutrients in Top 100 Legumes & Cereals with the highest Manganese content per 100 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 100 calories.
Top 5 legumes & cereals with most amount of manganese per 100 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff