Rice BranCrude Rice Bran012.51.315433.518.5NA28600022.38.664.5
Wheat GermCrude Wheat Germ08.542.263110.35.9NA1275000NANA60.3
Wheat BranCrude Wheat Bran02.372.661.69.95.9NA3580006.768.652
TeffRaw Teff01.771.2215.34.272.2NANANANANA0.368.642
Dark Rye FlourRye flour, dark4.541.431.1419.46.622NA15000012.426.827.5
Oat BranRaw Oat Bran05.314.246.760.75NA2360004.614.525.5
OatsOats03.460.634.366.120.5499254000NANA22.3
Whole Wheat FlourWhole-grain Wheat Flour02.280.7522.52.741.85NA2000003.228.618.4
Hard Red Spring WheatWheat, hard red spring02.30.5264.241.52NA1950004.68.618.4
Oat FlourPartially Debranned Oat Flour03.140.576.70.910.57NA1450003.1814.518.2
Brown Rice FlourRice flour, brownNA20.3628.87.23.34NA72.60002.72NA18.2
Hard white WheatWheat, hard white01.760.49204.331.67NA1720004.68.617.3
Brown RiceRaw Medium-grain Brown Rice01.870.219.56.762.3NA91000NANA17
Soft White WheatWheat, soft white01.860.4921.63.861.7NA1860004.68.615.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.350.8524.34.60.87NA127NA002.48.615.4
Raw AmaranthUncooked Amaranth Grain00.530.914.26.622.7NA37201905.4015
TriticaleTriticale01.90.616.560.63NA3310004.1NA14.6
BulgurDry Bulgur01.050.52234.71.55NA1220000.278.614
Durum WheatWheat, durum01.90.5530.64.241.9NA195000NANA13.7
Whole Wheat PastaDry Whole-Wheat PastaNA1.850.9939.43.951.3NA3130NA02.16.3513.5
Raw SpeltUncooked Spelt01.650.51314.851.044720400NA3.616.313.5
Cooked TeffTeff, cooked00.830.154.12NA0.44NA81.60NANANANA13
Long-grain Brown RiceRaw Long-grain Brown Rice02.450.4329.54.82.1622.61040002.722.7213
Spinach Spaghetti Dry Spinach Spaghetti 1041.70.8920.65.51.47NA2180003.3668712
RyeRye grain4.541.431.1419.46.621.33NA1720003.8626.811.7
SoybeansRaw Soybeans4.543.963.957.363.61.7NA1701027.203.8621311.4
Medium Rye flourRye flour, medium01.30.527.832.231.2NA1540006.526.811
Soy FlourRaw Full-fat Soy Flour27.22.645.2619.67.22.1NA15650008.8531810.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.70.88363.631.27NA268NANANA0.774.110
Soy NutsDry-roasted Soybeans01.943.424.82.151.02NA9300210NA1689.9
Roasted SoybeansSoybeans roasted without salt00.450.666.42.050.94NA95709.980NANA9.8
Chickpeas Raw Chickpeas 13.62.160.9677.22.43NA252701803.7419.66
Raw QuinoaQuinoa, uncooked4.541.631.446.93.52.2NA8350NA01109.22
Buckwheat FlourWhole-groat Buckwheat Flour01.90.862822.6468.52450001.4531.89.2
Peanut SpreadLow Sugar Peanut Spread00.530.5574.35.582.14NA65300036.62.728.98
Hulled BarleyBarley, hulled4.542.931.3211.281.44NA860002.69.988.8
PeanutsRaw Peanuts02.90.6154.78.031.58NA108900037.808.77
Wheat SproutsSprouted Wheat01.020.7144.31.2NA172011.80NANA8.43
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.390.462.75.442.1NA54403.63031.308.37
MothbeansRaw Mothbeans9.072.550.4112.771.66NA29440180NANA8.26
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.480.5625.11.9NA41700028.62.278.16
White BeansRaw White Beans020.662.173.321.44NA17600000.9525.48.15
Pigeon Peas Raw Pigeon Peas 4.542.90.8513.45.761.3NA2068000NANA8.12
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.690.89654.62.1NA44000022.408.1
Adzuki BeansRaw Adzuki Beans4.542.061126.671.6NA2821000NANA7.85
Red LentilsRaw Pink Or Red Lentils13.62.30.486.81.581.83NA92507.70NANA7.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.60.997.775.71.5NA18140003.1826.87.65
Large Lima BeansRaw Large Lima Beans02.30.926.976.172.32NA17920003.2727.27.6
MilletRaw Millet01.91.321.43.851.7451.73860000.234.17.4
Broadbeans Raw Broadbeans 13.62.51.5134.431.66NA191906.3500.23417.38
Roasted BuckwheatRoasted Buckwheat Groats011.2323.35.581.6NA191000NANA7.34
SorghumSorghum Grain01.50.4416.71.662NA910002.27NA7.3
Chickpea flourChickpea flour (besan)9.072.20.4882.752.23NA19820003.7641.37.26
Common CowpeasRaw Common Cowpeas13.63.871.039.46.81.6NA287106.801.7722.76.93
NattoNatto00.730.8600.980.59NA36.305900.0451056.93
Mungo BeansRaw Mungo Beans4.541.241.156.564.11.27NA980000NANA6.93
Cooked Spinach SpaghettiSpaghetti, spinach, cooked36.30.440.476.940.830.44NA54.4000NANA6.82
Fried TofuTofu, fried4.540.770.230.450.640.45NA1220000.1835.46.8
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.770.230.450.640.45NA122000NANA6.8
Great Northern BeansRaw Great Northern Beans02.961.088.8752.03NA21860240127.26.45
Navy BeansRaw Navy Beans03.50.749.923.371.94NA16510NA00.09111.36.43
LentilsRaw Lentils9.073.960.96129.72.45NA2173020.402.2222.76.3
Pink BeansRaw Pink Beans03.50.878.64.522.4NA21000000.95266.24
Peanut ButterSmooth Peanut Butter00.490.4859.74.72.5NA1590002706.17
Wild RiceRaw Wild Rice4.540.521.230.54.851.77NA4310003.78.66.03
Raw Pearled BarleyBarley, pearled, raw4.540.870.52211.281.18NA1040000.0919.986
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.710.45141.20.42NA950001.042.726
BuckwheatBuckwheat00.461.93325.580.9584.4136000NANA5.9
TempehTempeh00.351.62121.260.98NA1090.36001.887.55.9
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry02.180.5914.64.331.1NA272000NANA5.86
Cooked TempehTempeh, cooked00.241.69.72.050.9NA950.64001.887.55.83
Small White BeansRaw Small White Beans03.370.946.13.32NA1751000NANA5.8
Whole Sorghum FlourWhole-grain Sorghum Flour01.50.2820.42.441.47NA113NA3.63NA2.27295.7
French BeansRaw French Beans02.4319.453.581.8NA18100210NANA5.44
Rice FlourUnenriched White Rice Flour00.630.09511.73.71.98NA180000.505.44
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.340.593.760.710.21NA45.4000NANA5.44
Barley Malt flourBarley malt flour4.541.41.425.62.62.97NA17202.7202.69.985.4
Split Green PeasRaw Split Green Peas31.83.261.116.44.360.64NA6808.1600.54725.4
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.720.461.730.60.42NA13200.910NANA5.36
FuyuSalted and Fermented Tofu00.710.461.70.60.41NA13200.910NANA5.33
Light Rye FlourRye flour, light01.50.413.6331.06NA1040003.7626.85.27
Commercial HummusHummus, commercial4.540.730.584.641.570.66NA21800071035.24
Pinto BeansRaw Pinto Beans03.230.965.333.562.15NA2381028.600.9525.45.2
Red Kidney BeansRaw Red Kidney Beans02.760.989.573.541.8NA1787020.400.9525.45.04
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.620.22236.080.66NA10480000.5NA5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.320.227.266.080.66NA41000NANA5
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0546.031.780.68NA18000NANA4.98
Cooked SpeltSpelt, cooked00.470.1411.7NA0.36NA5900NA1.18NA4.95
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.60.22194.60.74NA10480000.50.454.94
RiceRaw Regular Long-grain White Rice00.320.227.264.60.74036.30000.50.454.94
Black BeansRaw Black Beans04.10.888.874.081.3NA20140000.9525.44.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.190.352.90.170.18NA10001.360NANA4.77
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.560.2218.75.850.78NA1048000NANA4.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.320.227.265.850.78NA27.2000NANA4.7
Mung BeansRaw Mung Beans27.22.81.0610.28.661.73NA2835021.802.3414.7
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.740.23233.052.05NA11660000.140.454.7
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA10.23233.052.05NA36.30000.140.454.7
Barley flourBarley flour or meal01.680.5228.40.661.83936.30002.69.984.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.710.47131.040.44NA91NANANA0.45NA4.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt4.540.530.292.41.30.63NA78005.901.6184.67
Vitamins in Top 100 Legumes & Cereals with the highest Manganese content per 1 lb
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Manganese per 1 pound.
Top 5 legumes & cereals with most amount of manganese per 1 pound are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour