Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.42778
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.65292350
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.280.617.62.260.4NA22607.1402.22182183
Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA2044
Soy FlourRaw Full-fat Soy Flour242.34.6176.31.83NA13690007.742781703
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.23171556
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA1512
BrazilnutsDried Brazilnuts02.450.141.170.730.4NA87.302.78022.401492
Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA1433
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA1413
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.9901393
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.9901373
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.6701369
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA1330
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.56014001290
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.210.6526.84.642.2NA941010.7091NA1234
Dried PilinutsNuts, pilinuts, dried7.943.620.372.061.90.46NA23802.4NANANA1199
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.571351159
SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.371871111
Plain Almond ButterPlain Almond Butter no Salt00.163.7312.51.260.412272100009601107
Roasted AlmondsDry Roasted Almonds00.314.7514.41.270.54NA2180009501107
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.373.114.50.910.47NA10700010301087
Oil Roasted CashewsOil Roasted Cashew Nuts01.440.876.93.51.3NA9901.203.651381084
AlmondsNuts, almonds00.814.514.41.870.5422617500010201072
Blanched AlmondsNuts, almonds, blanched00.762.82141.250.46NA1940009401064
Mungo BeansRaw Mungo Beans3.971.115.743.61.1NA857000NANA1060
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds120.130.211.140.220.15NA35.701.20NANA1040
Roasted CashewsDry Roasted Cashew Nuts00.790.795.564.841NA2740003.651381032
Cashew ButterPlain Cashew Butter no Salt01.240.746.354.761NA270000NANA1024
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.18037214996
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA929
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
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
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
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts121.340.498.143.662.46NA349015060.6NA687
HickorynutsDried Hickorynuts27.83.440.523.66.950.76NA15907.940NANA687
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
Peanut SpreadLow Sugar Peanut Spread00.460.48654.91.87NA572000322.4651
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.4647
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.2635
Blanched HazelnutsBlanched Hazelnuts Or Filberts7.941.90.446.153.232.32NA31007.94069.5NA635
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.420.4454.44.451.66NA365000252635
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.7627
Cranberry BeansRaw Cranberry Beans02.960.855.772.971.23NA2397000NANA619
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA575
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
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried63.51.031.165.163.582.64NA43702320NANA544
Roasted PecansDry Roasted Pecans27.81.80.424.632.80.74NA63.502.7805.16NA524
Almond pasteNuts, almond paste00.331.645.640.450.14NA29000.4053.70516
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA516
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.420.9828283.2NA94105.56010410.7512
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.31.1316.7283.2NA94505.560NANA512
Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA504
PecansPecans nuts122.60.524.633.430.839087.304.3705.5614480
Oil Roasted PecansNuts, pecans, oil roasted, without salt added201.880.444.762.930.74NA59.502.78010NA480
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA480
Roasted Macadamia NutsDry Roasted Macadamia Nuts02.80.359.032.41.42NA39.702.7802.260468
NattoNatto00.640.7500.850.52NA31.8051.600.0492456
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA456
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.4433
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt3.970.490.0912.651.550.37NA56803.970NANA413
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.840.252.21.580.38NA57901.60NANA389
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.990377
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA377
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.240.42.433.21.2NA35.705.950NANA365
Toasted Dried CoconutToasted Dried Coconut Meat00.240.42.443.241.2NA35.705.950NANA365
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.60.365.952.351.73NA28601520NANA357
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.2357
Boiled SoybeansBoiled Soybeans no Salt00.621.131.60.710.93NA21406.7501.476.2341
Chinese ChestnutsRaw Chinese Chestnuts39.70.640.713.182.21.63NA27001430NANA333
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
TempehTempeh00.311.4210.51.10.85NA950.32001.676.6321
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled01.40.213.43.582.64NA4370600NANA294
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled01.171.433.373.562.63NA433059.50NANA294
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
Vitamins in Top 100 Nuts & Legumes with the highest Magnesium content per 14 oz
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Magnesium per 14 ounces.
Top 5 nuts & legumes with most amount of magnesium per 14 ounces are:
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels
- Dried Watermelon Seed Kernels
- Raw Full-fat Soy Flour