Rice BranCrude Rice Bran027.52.843407440.7NA63000049.2197810
Wheat BranCrude Wheat Bran05.235.771362213NA79000015196110
Soy FlourRaw Full-fat Soy Flour605.811.643.2164.6NA345000019.57004290
MothbeansRaw Mothbeans205.620.912815.43.66NA64900400NANA3810
SoybeansRaw Soybeans108.748.716.27.933.77NA375006008.54702800
Mungo BeansRaw Mungo Beans102.732.5414.59.062.8NA2160000NANA2670
Buckwheat FlourWhole-groat Buckwheat Flour04.171.961.54.45.821515400003.2702510
Raw AmaranthUncooked Amaranth Grain01.1629.2314.65.9NA82004201202480
Wheat GermCrude Wheat Germ01956822.613NA2810000NANA2390
Oat BranRaw Oat Bran011.72.29.34151.65NA52000010322350
BuckwheatBuckwheat014.2570.212.32.1186300000NANA2310
Soy CheeseSoybean, curd cheese2001.451.160.7NA2200006462280
Soy NutsDry-roasted Soybeans04.277.5510.64.732.25NA20500460NA3702280
Large Lima BeansRaw Large Lima Beans05.072.0215.413.65.12NA39500007.2602240
Roasted BuckwheatRoasted Buckwheat Groats02.242.751.412.33.53NA420000NANA2210
Raw QuinoaQuinoa, uncooked103.63.18157.74.87NA18400NA024.401970
Broadbeans Raw Broadbeans 305.553.3328.39.763.66NA423001400.5901920
White BeansRaw White Beans04.371.464.87.323.18NA38800002.1561900
Great Northern BeansRaw Great Northern Beans06.532.3719.6114.47NA482005302.2601890
Mung BeansRaw Mung Beans606.22.3322.5193.82NA625004805.1901890
French BeansRaw French Beans05.352.2217.94NA39900460NANA1880
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans05.742.181712.63.27NA40000007591880
Common CowpeasRaw Common Cowpeas308.532.2620.8153.57NA633001503.9501840
TeffRaw Teff03.92.733.69.44.82NANANANANA0.8191840
Small White BeansRaw Small White Beans07.432.0713.47.34.4NA3860000NANA1830
Pigeon Peas Raw Pigeon Peas 106.431.8729.712.72.83NA4560000NANA1830
Pink BeansRaw Pink Beans07.71.92199.975.27NA46300002.1571820
Peanut ButterSmooth Peanut Butter01.071.0513210.45.5NA35000059.401790
Dry-roasted PeanutsDry-roasted Peanuts, no salt01.521.97144104.66NA97000049.301780
OatsOats07.631.49.613.51.2219560000NANA1770
Wild RiceRaw Wild Rice101.152.6267.310.73.9NA9500008.2191770
Pinto BeansRaw Pinto Beans07.132.1211.77.854.74NA525006302.1561760
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.850.89138124.6NA12000806901760
Navy BeansRaw Navy Beans07.751.64227.444.3NA36400NA00.2251750
Spinach Spaghetti Dry Spinach Spaghetti 2303.731.9645.5123.23NA4800007.415151740
Black BeansRaw Black Beans091.9319.692.86NA44400002.1561710
PeanutsRaw Peanuts06.41.3512117.73.48NA240000083.301680
Chickpea flourChickpea flour (besan)204.861.0617.66.064.9NA43700008.3911660
SorghumSorghum Grain03.320.96373.674.43NA2000005NA1650
BulgurDry Bulgur02.321.155110.43.42NA2700000.6191640
Peanut SpreadLow Sugar Peanut Spread01.161.2216412.34.7NA144000080.661640
Black Turtle BeansRaw Black Turtle Beans091.9319.692.86NA44400002.1561600
Chunk Style Peanut ButterPeanut butter, chunk style, without salt01.061.1137114.18NA9200006351600
Dark Rye FlourRye flour, dark103.162.542.714.64.43NA33000027.3591600
Cranberry BeansRaw Cranberry Beans07.472.1314.67.53.1NA6040000NANA1560
Roasted SoybeansSoybeans roasted without salt011.45144.532.08NA21100220NANA1450
Oat FlourPartially Debranned Oat Flour06.91.2514.721.25NA3200007321440
Durum WheatWheat, durum04.21.267.49.354.2NA430000NANA1440
Brown RiceRaw Medium-grain Brown Rice04.130.4343155.1NA200000NANA1430
Kidney BeansRaw All Types Kidney Beans05.32.220.67.83.97NA394004502.21901400
Red Kidney BeansRaw Red Kidney Beans06.12.15217.83.97NA394004502.1561380
Whole Wheat FlourWhole-grain Wheat Flour051.6549.66.034.07NA4400007.1191370
Raw SpeltUncooked Spelt03.641.1368.410.72.310445000NA7.9361360
Hulled BarleyBarley, hulled106.462.85462.823.18NA1900005.7221330
TriticaleTriticale04.161.3414.3131.38NA7300009NA1300
Whole Wheat PastaDry Whole-Wheat PastaNA4.072.18878.72.83NA6900NA04.6141280
Adzuki BeansRaw Adzuki Beans104.552.226.314.73.5NA6220000NANA1270
CornYellow Corn Grain 1103.85236.34.246.2NA1900004.931270
CornmealWhole-grain Yellow Cornmeal1103.85236.34.253.04NA2500004.231270
Hard Red Spring WheatWheat, hard red spring05.041.1579.353.36NA43000010191240
Whole Sorghum FlourWhole-grain Sorghum Flour03.30.61455.43.25NA250NA8NA5641230
Millet FlourMillet flourNA4.130.7360.212.73.72NA420NA0NA1.181190
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry902.30.8724.34.842.06NA25000NANANA1190
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour02.971.8853.5101.9NA280NA005.3191170
Long-grain Brown RiceRaw Long-grain Brown Rice05.40.956510.64.7750230000661160
NattoNatto01.61.902.151.3NA80013000.12311150
MilletRaw Millet04.22.947.28.53.841148500000.591140
Brown Rice FlourRice flour, brownNA4.430.863.4167.36NA1600006NA1120
RyeRye grain103.162.542.714.62.94NA3800008.5591100
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt101.240.236.683.90.93NA14300100NANA1040
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA3.71.9379.582.8NA590NANANA1.791040
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt02.120.645.53.980.95NA1460040NANA980
Barley Malt flourBarley malt flour103.13.0856.45.776.55NA3800605.722970
Barley flourBarley flour or meal03.71.1462.71.453.9686800005.722960
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry04.81.3329.542.4NA600000NANA950
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA1.70.511.40.99NA270000NANA950
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1102.460.8196.63.7NA2500004.23930
Hard white WheatWheat, hard white03.871.08449.543.68NA3800001019930
Soft White WheatWheat, soft white04.11.0747.78.53.78NA4100001019900
Boiled SoybeansBoiled Soybeans no Salt01.552.8541.82.34NA54001703.5192860
FalafelHome prepared Falafel101.461.6610.42.921.25NA9300160NANA820
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt02.70.374.13.160.37NA40000NANA820
Wheat SproutsSprouted Wheat02.251.55319.472.65NA3800260NANA820
TempehTempeh00.783.5826.42.782.15NA2400.8004193810
Raw Pearled BarleyBarley, pearled, raw101.91.14462.822.6NA2300000.222790
Chickpeas Raw Chickpeas 304.772.1215.4165.35NA557004008.290790
Cooked TempehTempeh, cooked00.543.5721.44.532NA2101.4004193770
Commercial HummusHummus, commercial101.61.2710.23.461.46NA48000015.4228750
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt01.871.037.12.31.3NA81001809.435740
ShoyuShoyu Soy Sauce00.331.65222.971.48NA14000000740
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt02.440.595.052.420.69NA14900008.733700
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt02.360.592.722.51.27NA1370000NANA680
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt02.570.635.731.75NA16800009.837650
Corn BranCrude Corn Bran400.1127.46.361.52NA400004.23640
Cooked QuinoaQuinoa, cooked01.071.14.12NA1.23NA4200006.30640
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt01.180.461.42.30.93NA8100009.435630
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt201.50.75154.330.58NA94001001.527630
Split Green PeasRaw Split Green Peas707.22.44369.61.4NA15001801.2159630
Medium Rye flourRye flour, medium02.871.1417.34.92.68NA34000014.359630
Cooked Spinach SpaghettiSpaghetti, spinach, cooked800.971.0315.31.830.96NA120000NANA620
Vitamins in Top 100 Legumes & Cereals with the highest Magnesium content per 1 kg
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Magnesium per 1 kilogram.
Top 5 legumes & cereals with most amount of magnesium per 1 kilogram are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans