Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.64849
Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.8741
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.14453
ShoyuShoyu Soy Sauce00.190.9312.41.70.84NA79.200000419
MothbeansRaw Mothbeans1.750.490.082.451.350.32NA56803.50NANA333
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA300
Soy FlourRaw Full-fat Soy Flour4.150.40.831.10.32NA2380001.3548.4297
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.9287
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.320.0591.710.24NA36702.560NANA267
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA249
Mungo BeansRaw Mungo Beans0.880.240.221.270.80.25NA190000NANA235
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.27225
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.690.0951.050.810.095NA10.3000NANA210
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA202
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.960201
TamariSoy sauce made from soy (tamari)00.30.7619.81.881NA9000000200
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA199
Large Lima BeansRaw Large Lima Beans00.450.181.361.20.45NA3510000.645.33199
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA192
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.6188
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5.70.430.214.31.240.17NA26902.8600.437.7180
White BeansRaw White Beans00.390.130.430.660.29NA3500000.195.05171
Broadbeans Raw Broadbeans 2.640.490.292.50.860.32NA37201.2300.0447.9169
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.510.21.531.130.29NA3580000.635.3168
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.3167
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.2166
French BeansRaw French Beans00.470.191.820.690.35NA34904.020NANA164
Common CowpeasRaw Common Cowpeas2.680.760.21.851.340.32NA56501.3400.354.46164
NattoNatto00.230.2700.310.18NA11.4018.500.01433164
Mung BeansRaw Mung Beans5.20.540.21.951.650.33NA54004.1500.447.8163
Small White BeansRaw Small White Beans00.660.181.20.650.39NA345000NANA163
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA020161
Pigeon Peas Raw Pigeon Peas 0.870.560.162.61.10.25NA399000NANA160
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.580160
Pink BeansRaw Pink Beans00.680.171.650.870.46NA4050000.185159
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.5159
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.23156
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.3154
Soy NutsDry-roasted Soybeans00.290.50.710.320.15NA13703.070NA24.7152
Pinto BeansRaw Pinto Beans00.620.1810.680.41NA45405.4500.184.84152
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA150
Black BeansRaw Black Beans00.790.171.70.790.25NA3910000.184.93150
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.55150
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.5150
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.6149
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA149
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA148
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.45148
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.210.55141.350.72NA6500000145
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.6144
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.67144
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA144
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA143
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.23142
Black Turtle BeansRaw Black Turtle Beans00.80.171.730.80.25NA3930000.194.96142
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.6122140
Cranberry BeansRaw Cranberry Beans00.670.191.30.670.28NA541000NANA140
SoymilkSoymilk Unfortified00.330.382.852.070.43NA1000000.6116.7139
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2.860.470.171.651.170.19NA45402.8600.437.7137
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2.60.520.141.31.060.26NA53801.0300.724.4137
OatsOats00.590.110.741.040.0921743000NANA137
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.340.131.250.470.023NA14902.770NANA136
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.55136
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4.230.0850.214.060.50.19NA13907.60NANA135
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA134
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.380.161.20.730.28NA21303.4202.087.9134
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.63134
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.84133
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.520.131.150.60.35NA3380001.977.45131
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.30.141.270.520.24NA17402.80NANA130
Chickpea flourChickpea flour (besan)1.550.380.0821.370.470.38NA3390000.647.05129
Tofu YogurtTofu yogurt6.40.190.0640.77NA0.064NA1907.9800.9911128
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA127
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA127
TempehTempeh00.120.564.130.430.34NA37.50.13000.6330127
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.170.170.873.050.3NA32.50000.03610127
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA126
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.217126
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.7125
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA124
Red Kidney BeansRaw Red Kidney Beans00.540.191.880.690.35NA3510400.195123
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.270.151.710.23NA284000NANA122
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.68121
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA121
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.190.0590.980.50.27NA8802.56027.7121
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.7121
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.2121
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA119
Cooked TempehTempeh, cooked00.0830.553.30.70.31NA32.30.22000.6229.7118
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.47118
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA118
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2.730.260.241.940.430.2NA28400.8200.0557.9117
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.37117
TriticaleTriticale00.370.121.281.180.12NA650000.8NA116
Adzuki BeansRaw Adzuki Beans0.910.410.22.41.340.32NA567000NANA116
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA116
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA116
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.8116
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.460.42.040.610.18NA20108.902.047.6115
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.460.42.040.610.18NA20108.902.047.6115
Vitamins in Top 100 Legumes & Cereals with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Magnesium per 300 calories.
Top 5 legumes & cereals with most amount of magnesium per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans