Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.4781
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.6611
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.638429
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA23381
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.5280
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.2267
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.6251
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.6248
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA1323239
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.3235
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.3231
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.5228
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.3228
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.5224
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.7221
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA714197
Broadbeans Raw Broadbeans 3411.530.250.0460.58058.35.7NANANA2526192
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.4190
Great Northern BeansRaw Great Northern Beans3391.140.360.210.26062.42.26NANANA2022189
Mung BeansRaw Mung Beans3471.150.350.0270.36062.66.6NANANA16.324189
French BeansRaw French Beans3432.020.220.770.44064NANANANA2519188
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.6188
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.5184
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.3184
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA2521183
Pigeon Peas Raw Pigeon Peas 3431.50.330.0350.78062.8NANANANA1521.7183
Pink BeansRaw Pink Beans3431.130.290.220.270642.14NANANA12.721182
Peanut ButterSmooth Peanut Butter58849.59.50.03911.30246.504.12.45.722179
Dry-roasted PeanutsDry-roasted Peanuts, no salt58749.77.720.0269.7021.34.9004.98.424.4178
OatsOats3896.91.20.112.42066.3NANANANA10.617177
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.7177
Pinto BeansRaw Pinto Beans3471.230.240.240.17062.62.100.131.9815.521.4176
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt59952.58.70.03815015.34.180.080.084.039.428176
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.3175
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.4174
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.6171
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.526168
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.4166
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.6165
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.3164
Peanut SpreadLow Sugar Peanut Spread6505510.20.09116014.26.35NANANA7.825164
Black Turtle BeansRaw Black Turtle Beans3390.90.230.180.21063.32.12NANANA15.521.3160
Chunk Style Peanut ButterPeanut butter, chunk style, without salt589507.60.07814021.68.404.24.2824160
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.82416160
Cranberry BeansRaw Cranberry Beans3351.230.320.240.29060NANANANA24.723156
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.6145
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.7144
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.7144
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.5143
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.6140
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.5138
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.2137
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.6136
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.5133
TriticaleTriticale3362.10.370.0610.85072NANANANANA13130
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.214128
Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.720127
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.4127
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.1127
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.4124
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.43123
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.8119
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.46119
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.6117
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.54116
NattoNatto211111.60.735.48012.74.9NANANA5.419.4115
MilletRaw Millet3784.20.720.122073NANANANA8.511114
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.23112
RyeRye grain3381.630.20.110.660760.980.110.160.711510.3110
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.8104
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.5104
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1180.450.120.0880.11021NANANANA3.88.398
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.397
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.596
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.495
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.91995
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.9393
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.393
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.790
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.286
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.382
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.1482
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.582
TempehTempeh192112.540.254.0507.642.7NANANA3.720.381
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.979
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.579
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.72077
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.875
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1441.080.280.210.25025.30.34NANANA10.49.1674
ShoyuShoyu Soy Sauce530.570.0730.0290.2304.930.400.30.10.88.1474
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1320.540.140.110.13023.70.32NANANA8.78.8670
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.9768
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1490.490.130.0960.110280.36NANANA5.39.0665
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.3664
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.464
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.7363
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.550.0380.340.024018.32NANANA6.47.5463
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.7222363
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.9121163
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1300.630.0910.030.23026NANANANANA4.662
Macronutrients in Top 100 Legumes & Cereals with the highest Magnesium content per 100 g
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Magnesium per 100 grams.
Top 5 legumes & cereals with most amount of magnesium per 100 grams are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans