Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.5456.4
Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA52.8
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.5445.6
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.5436.7
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.424
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.722.3
OatsOats03.030.553.85.360.4787222000NANA19.5
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.5416
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.5416
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.716
Brown Rice FlourRice flour, brownNA1.760.32256.32.92NA63.50002.4NA16
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.5415
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA15
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.5413.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.5413.5
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.72013.2
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA12.7
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.5412
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA12
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.5612
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.312
Cooked TeffTeff, cooked00.730.133.6NA0.38NA71.40NANANANA11.4
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.411.3
Spinach Spaghetti Dry Spinach Spaghetti 911.50.78184.81.3NA1910002.9460110.5
RyeRye grain3.971.251175.81.17NA1510003.3723.410.2
SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.3718710
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.49.57
Soy FlourRaw Full-fat Soy Flour242.34.6176.31.83NA13690007.742789.03
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.578.9
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA1478.67
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA8.56
Chickpeas Raw Chickpeas 121.90.846.16.32.12NA221101603.2535.78.45
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.708.07
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.88.06
Peanut SpreadLow Sugar Peanut Spread00.460.48654.91.87NA572000322.47.85
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.737.7
PeanutsRaw Peanuts02.540.54487.031.4NA9530003307.68
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA7.37
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.340.35554.761.83NA47603.18027.407.32
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA7.22
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.420.4454.44.451.66NA3650002527.14
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.27.13
Pigeon Peas Raw Pigeon Peas 3.972.550.7411.85.041.12NA1810000NANA7.1
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.60.785741.85NA38500019.607.1
Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA6.87
Red LentilsRaw Pink Or Red Lentils122.020.425.931.41.6NA81006.750NANA6.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.46.7
Large Lima BeansRaw Large Lima Beans020.86.15.42.03NA15680002.86246.64
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.576.48
Broadbeans Raw Broadbeans 122.21.3211.23.871.45NA167905.5600.235.76.45
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA6.42
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA6.37
Chickpea flourChickpea flour (besan)7.941.930.4272.41.95NA17340003.3366.35
Common CowpeasRaw Common Cowpeas123.40.98.245.951.4NA251205.9501.55206.06
NattoNatto00.640.7500.850.52NA31.8051.600.04926.06
Mungo BeansRaw Mungo Beans3.971.115.743.61.1NA857000NANA6.06
Cooked Spinach SpaghettiSpaghetti, spinach, cooked31.80.380.416.070.730.38NA47.6000NANA5.97
Fried TofuTofu, fried3.970.670.20.40.560.39NA1070000.16315.93
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA5.93
Great Northern BeansRaw Great Northern Beans02.60.947.764.371.77NA191302100.87245.65
Navy BeansRaw Navy Beans03.080.658.72.951.7NA14450NA00.0799.925.63
LentilsRaw Lentils7.943.460.8410.38.52.14NA190101801.94205.53
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.65.46
Peanut ButterSmooth Peanut Butter00.420.4252.24.132.2NA13900023.605.4
Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.545.27
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.735.25
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.620.3912.41.060.37NA83.30000.912.45.24
BuckwheatBuckwheat00.41.7284.90.8374119000NANA5.16
TempehTempeh00.311.4210.51.10.85NA950.32001.676.65.16
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA5.12
Cooked TempehTempeh, cooked00.211.48.471.80.79NA83.30.56001.676.65.1
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA5.07
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.45
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA4.76
Rice FlourUnenriched White Rice Flour00.550.08310.33.251.73NA160000.4404.76
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.170.513.30.620.19NA39.7000NANA4.76
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.734.73
Split Green PeasRaw Split Green Peas27.82.850.9714.33.80.56NA59.507.1400.48634.72
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.630.41.50.530.37NA11500.790NANA4.7
FuyuSalted and Fermented Tofu00.620.41.50.520.36NA11500.790NANA4.66
Light Rye FlourRye flour, light01.30.363.182.640.93NA910003.323.44.6
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.1904.6
Pinto BeansRaw Pinto Beans02.830.844.663.11.9NA208402500.8322.24.56
Red Kidney BeansRaw Red Kidney Beans02.40.858.373.11.58NA156401800.8322.24.4
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.30.1920.25.30.58NA9170000.44NA4.37
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.280.196.355.30.58NA35.7000NANA4.37
Cooked Brown RiceCooked Medium-grain Brown Rice00.40.0485.281.560.59NA16000NANA4.35
Cooked SpeltSpelt, cooked00.410.1210.2NA0.32NA51.600NA1.03NA4.33
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.30.1916.640.65NA9170000.440.44.3
RiceRaw Regular Long-grain White Rice00.280.196.3540.65031.80000.440.44.3
Black BeansRaw Black Beans03.570.777.763.571.14NA17620000.8322.24.2
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA4.18
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.240.1916.35.10.68NA917000NANA4.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.280.196.355.10.68NA24000NANA4.1
Mung BeansRaw Mung Beans242.460.928.937.61.5NA248101902.0235.74.1
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.40.2202.671.8NA10200000.120.44.1
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.890.2202.671.8NA31.80000.120.44.1
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.734.1
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.620.4111.50.910.38NA79.4NANANA0.4NA4.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.970.460.252.11.140.55NA68305.1601.4164.1
Vitamins in Top 100 Legumes & Cereals with the highest Manganese 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 Manganese per 14 ounces.
Top 5 legumes & cereals with most amount of manganese per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour