Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.543100
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.542425
Soy FlourRaw Full-fat Soy Flour242.34.6176.31.83NA13690007.742781703
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA1512
SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.371871111
Mungo BeansRaw Mungo Beans3.971.115.743.61.1NA857000NANA1060
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.8996
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.720984
Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA949
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.7933
BuckwheatBuckwheat00.41.7284.90.8374119000NANA917
Soy CheeseSoybean, curd cheese7.9400.5620.460.28NA87.30002.418.3905
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA147905
Large Lima BeansRaw Large Lima Beans020.86.15.42.03NA15680002.8624889
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA877
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.70782
Broadbeans Raw Broadbeans 122.21.3211.23.871.45NA167905.5600.235.7762
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.2754
Great Northern BeansRaw Great Northern Beans02.60.947.764.371.77NA191302100.8724750
Mung BeansRaw Mung Beans242.460.928.937.61.5NA248101902.0235.7750
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA746
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.4746
Common CowpeasRaw Common Cowpeas123.40.98.245.951.4NA251205.9501.5520730
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.54730
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA726
Pigeon Peas Raw Pigeon Peas 3.972.550.7411.85.041.12NA1810000NANA726
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.6722
Peanut ButterSmooth Peanut Butter00.420.4252.24.132.2NA13900023.60710
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.60.785741.85NA38500019.60706
OatsOats03.030.553.85.360.4787222000NANA703
Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.54703
Pinto BeansRaw Pinto Beans02.830.844.663.11.9NA208402500.8322.2699
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.340.35554.761.83NA47603.18027.40699
Navy BeansRaw Navy Beans03.080.658.72.951.7NA14450NA00.0799.92695
Spinach Spaghetti Dry Spinach Spaghetti 911.50.78184.81.3NA1910002.94601691
Black BeansRaw Black Beans03.570.777.763.571.14NA17620000.8322.2679
PeanutsRaw Peanuts02.540.54487.031.4NA953000330667
Chickpea flourChickpea flour (besan)7.941.930.4272.41.95NA17340003.336659
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA655
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.54651
Peanut SpreadLow Sugar Peanut Spread00.460.48654.91.87NA572000322.4651
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.2635
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.420.4454.44.451.66NA365000252635
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.4635
Cranberry BeansRaw Cranberry Beans02.960.855.772.971.23NA2397000NANA619
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA575
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.7572
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA572
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA568
Kidney BeansRaw All Types Kidney Beans02.10.878.183.11.58NA156401800.8775.4556
Red Kidney BeansRaw Red Kidney Beans02.40.858.373.11.58NA156401800.8322.2548
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.54544
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.3540
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.73528
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA516
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.56508
Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA504
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.2504
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.2504
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.54492
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.4488
Millet FlourMillet flourNA1.640.29245.041.48NA167NA0NA0.443.18472
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry35.70.920.359.641.920.82NA9900NANANA472
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.54464
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.4460
NattoNatto00.640.7500.850.52NA31.8051.600.0492456
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.57452
Brown Rice FlourRice flour, brownNA1.760.32256.32.92NA63.50002.4NA445
RyeRye grain3.971.251175.81.17NA1510003.3723.4437
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt3.970.490.0912.651.550.37NA56803.970NANA413
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.57413
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.840.252.21.580.38NA57901.60NANA389
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.73385
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.73381
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA377
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA377
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.2369
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.54369
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.54357
Boiled SoybeansBoiled Soybeans no Salt00.621.131.60.710.93NA21406.7501.476.2341
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA325
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.070.151.631.250.15NA16000NANA325
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA325
TempehTempeh00.311.4210.51.10.85NA950.32001.676.6321
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.73314
Chickpeas Raw Chickpeas 121.90.846.16.32.12NA221101603.2535.7314
Cooked TempehTempeh, cooked00.211.48.471.80.79NA83.30.56001.676.6306
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.190298
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.740.412.80.910.51NA32107.1403.7314294
ShoyuShoyu Soy Sauce00.130.658.71.180.59NA55.600000294
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.970.2320.960.27NA5910003.4513278
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.940.231.0810.5NA544000NANA270
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt01.020.252.261.20.69NA6670003.914.7258
Corn BranCrude Corn Bran160.040.4112.520.6NA160001.671.2254
Cooked QuinoaQuinoa, cooked00.420.441.64NA0.49NA1670002.50254
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.470.180.560.910.37NA3210003.7314250
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt7.940.60.35.951.70.23NA37303.9700.610.7250
Split Green PeasRaw Split Green Peas27.82.850.9714.33.80.56NA59.507.1400.4863250
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.4250
Cooked Spinach SpaghettiSpaghetti, spinach, cooked31.80.380.416.070.730.38NA47.6000NANA246
Vitamins in Top 100 Legumes & Cereals with the highest Magnesium content per 14 oz
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Magnesium per 14 ounces.
Top 5 legumes & cereals with most amount of magnesium per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans