Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.6416
Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.813.5
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA11
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA8.5
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.557.55
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA7.23
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.96.87
ShoyuShoyu Soy Sauce00.190.9312.41.70.84NA79.2000005.76
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.455.6
OatsOats00.590.110.741.040.0921743000NANA3.8
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.733.7
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.683.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA3.47
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.673.35
Brown Rice FlourRice flour, brownNA0.370.0665.241.30.61NA13.20000.5NA3.3
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA3.1
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.73.07
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA3.04
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.683
Oat FlourPartially Debranned Oat Flour00.510.0931.10.150.093NA23.80000.522.383
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA2.94
TriticaleTriticale00.370.121.281.180.12NA650000.8NA2.87
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA2.8
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.9602.7
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.672.67
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA2.67
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.22.66
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.22.65
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA2.58
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.22.54
TamariSoy sauce made from soy (tamari)00.30.7619.81.881NA90000002.5
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA2.46
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA2.45
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.170.170.873.050.3NA32.50000.036102.4
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.232.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.472.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.492.38
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA2.34
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.492.33
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.242.3
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.82.2
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0870.161.320.0770.081NA45.500.620NANA2.18
NattoNatto00.230.2700.310.18NA11.4018.500.014332.17
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.61222.13
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.072.07
TempehTempeh00.120.564.130.430.34NA37.50.13000.63302.03
Cooked TempehTempeh, cooked00.0830.553.30.70.31NA32.30.22000.6229.71.98
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.30.195.450.430.18NA37.7NANANA0.19NA1.95
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.841.9
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.31.9
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.310.166.60.660.23NA49NANANA0.140.751.86
Canned Chickpeas Canned Chickpeas , Solids2.160.0580.0320.3NA0.25NA10400.2200.637.341.83
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.271.8
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.141.77
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2.170.0540.0330.27NA0.25NA8900.2200.637.41.74
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.340.131.250.470.023NA14902.770NANA1.7
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.61.7
Chickpeas Raw Chickpeas 2.40.380.171.221.260.42NA44203.1700.657.141.7
Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.671.66
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA1.66
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA0201.66
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.861.65
White BeansRaw White Beans00.390.130.430.660.29NA3500000.195.051.6
OkaraOkara00.0790.0790.390.350.45NA103000NANA1.6
MothbeansRaw Mothbeans1.750.490.082.451.350.32NA56803.50NANA1.6
Adzuki BeansRaw Adzuki Beans0.910.410.22.41.340.32NA567000NANA1.58
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.5801.58
Soy FlourRaw Full-fat Soy Flour4.150.40.831.10.32NA2380001.3548.41.57
Pigeon Peas Raw Pigeon Peas 0.870.560.162.61.10.25NA399000NANA1.57
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.510.21.531.130.29NA3580000.635.31.5
Large Lima BeansRaw Large Lima Beans00.450.181.361.20.45NA3510000.645.331.5
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA1.46
Commercial HummusHummus, commercial1.270.20.161.30.440.18NA60.80001.95291.46
Soy NutsDry-roasted Soybeans00.290.50.710.320.15NA13703.070NA24.71.46
Red LentilsRaw Pink Or Red Lentils2.50.430.0891.250.290.34NA17101.420NANA1.44
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.51.44
Broadbeans Raw Broadbeans 2.640.490.292.50.860.32NA37201.2300.0447.91.43
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA1.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA1.4
Roasted SoybeansSoybeans roasted without salt00.0640.0930.90.290.13NA13501.40NANA1.4
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA1.38
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.551.37
Common CowpeasRaw Common Cowpeas2.680.760.21.851.340.32NA56501.3400.354.461.36
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.631.36
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.320.0591.710.24NA36702.560NANA1.35
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.21.35
Mungo BeansRaw Mungo Beans0.880.240.221.270.80.25NA190000NANA1.34
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.270.151.710.23NA284000NANA1.34
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA1.3
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.21.3
MisoMiso6.060.150.351.370.510.3NA28.80.12000.01544.41.3
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.711.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.41.28
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.231.26
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.31.26
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.360.151.940.790.12NA275000NANA1.24
Chickpea flourChickpea flour (besan)1.550.380.0821.370.470.38NA3390000.647.051.24
SoymilkSoymilk Unfortified00.330.382.852.070.43NA1000000.6116.71.24
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA1.24
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.61.24
Vitamins in Top 100 Legumes & Cereals with the highest Manganese 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 Manganese per 300 calories.
Top 5 legumes & cereals with most amount of manganese per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff