Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.414.2
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA132313.3
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.611.5
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.39.24
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.824166.06
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.35.63
OatsOats3896.91.20.112.42066.3NANANANA10.6174.9
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.24.07
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.44.06
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.74
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.234
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.33.82
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.53.74
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.73.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.63.4
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.63.33
TriticaleTriticale3362.10.370.0610.85072NANANANANA133.2
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.33.05
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.73
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2143
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.63
Cooked TeffTeff, cooked1010.65NANANA020NANANANA2.83.872.86
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.542.85
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.42.65
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.58
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.52.5
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.912112.4
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.6382.28
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.52.24
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.32.2
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.62.16
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.52.13
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA7142.03
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.62.03
Peanut SpreadLow Sugar Peanut Spread6505510.20.09116014.26.35NANANA7.8251.98
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.51.94
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.5261.93
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.51.86
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt59952.58.70.03815015.34.180.080.084.039.4281.85
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA231.82
Chunk Style Peanut ButterPeanut butter, chunk style, without salt589507.60.07814021.68.404.24.28241.8
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.41.8
Pigeon Peas Raw Pigeon Peas 3431.50.330.0350.78062.8NANANANA1521.71.8
Dry-roasted PeanutsDry-roasted Peanuts, no salt58749.77.720.0269.7021.34.9004.98.424.41.8
Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.7201.73
Red LentilsRaw Pink Or Red Lentils3582.170.380.250.89063NANANANA11241.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.61.7
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.51.67
MilletRaw Millet3784.20.720.122073NANANANA8.5111.63
Broadbeans Raw Broadbeans 3411.530.250.0460.58058.35.7NANANA25261.63
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.71.6
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.61.6
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.41.6
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.51.53
NattoNatto211111.60.735.48012.74.9NANANA5.419.41.53
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.21.53
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1300.630.0910.030.23026NANANANANA4.61.5
Fried TofuTofu, fried270202.91.351008.862.72NANANA3.9191.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.9191.5
Great Northern BeansRaw Great Northern Beans3391.140.360.210.26062.42.26NANANA20221.42
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.31.4
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.61.4
Pink BeansRaw Pink Beans3431.130.290.220.270642.14NANANA12.7211.38
Peanut ButterSmooth Peanut Butter58849.59.50.03911.30246.504.12.45.7221.36
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.71.33
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.91.32
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.961.32
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.31.3
TempehTempeh192112.540.254.0507.642.7NANANA3.720.31.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.41.3
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.7201.3
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA25211.28
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.431.26
French BeansRaw French Beans3432.020.220.770.44064NANANANA25191.2
Rice FlourUnenriched White Rice Flour3661.420.390.0670.310800.12NANANA2.45.951.2
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.61.2
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.31.2
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.722231.2
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.31.2
FuyuSalted and Fermented Tofu11681.160.53404.38NANANANANA8.91.17
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.81.16
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.81.16
Pinto BeansRaw Pinto Beans3471.230.240.240.17062.62.100.131.9815.521.41.15
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.51.1
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched3600.580.160.0270.13079.3NANANANA1.46.61.1
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched3600.580.160.0270.13079.3NANANANANA6.61.1
Cooked Brown RiceCooked Medium-grain Brown Rice1120.830.170.0130.28023.5NANANANA1.82.321.1
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.51.1
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched3650.660.180.0310.150800.120.020.020.081.37.131.1
RiceRaw Regular Long-grain White Rice3650.660.180.0310.150800.12NANANA1.37.131.1
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.61.06
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.71.05
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked3580.520.140.0240.11079NANANANA2.86.51.04
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched3580.520.140.0240.11079NANANANANA6.51.04
Mung BeansRaw Mung Beans3471.150.350.0270.36062.66.6NANANA16.3241.04
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3741.030.290.0170.310810.330.020.110.211.87.51.04
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3741.030.290.0170.310810.330.020.110.211.87.51.04
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.51.03
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1591.50.240.0390.55NA31.50.850.070.070.24.65.821.03
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.861.03
Macronutrients in Top 100 Legumes & Cereals with the highest Manganese 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 Manganese per 100 grams.
Top 5 legumes & cereals with most amount of manganese per 100 grams are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour