Prickly PearsRaw Prickly Pears24.40.170.735.6NA0.73NA730171NANANA1037
Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.2755
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA13200000698
MothbeansRaw Mothbeans2.90.820.134.12.240.53NA94605.830NANA555
RoselleRaw Roselle1430.110.293.16NANANANA0122NANANA520
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.6494
KiwanoHorned melon79.50.280.176.422.080.72NA34NA60.2NANANA455
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.270.530.0982.851.670.4NA61104.270NANA444
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.90.272.331.70.4NA61901.70NANA415
Mungo BeansRaw Mungo Beans1.470.40.372.121.330.41NA317000NANA391
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA350
TamariSoy sauce made from soy (tamari)00.491.27333.131.67NA15000000333
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.88331
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.7314
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt9.520.710.367.142.060.28NA44804.7600.7113300
White BeansRaw White Beans00.660.220.721.10.48NA5830000.328.4285
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.07313282
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids31.31.450.414.661.561.16NA78012000.164.7281
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.8281
Great Northern BeansRaw Great Northern Beans00.960.352.91.620.66NA71107.800.328.85279
Canned Blackberry JuiceBlackberry juice, canned790.160.245.87NA0.28NA1320149012200276
French BeansRaw French Beans00.780.323.041.150.58NA58206.70NANA274
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.44274
NattoNatto00.380.4500.510.31NA1903100.02454.7273
Mung BeansRaw Mung Beans8.650.890.343.242.750.55NA90106.900.7313272
Small White BeansRaw Small White Beans01.10.3121.10.65NA574000NANA272
Pigeon Peas Raw Pigeon Peas 1.460.940.274.321.850.41NA665000NANA267
Pink BeansRaw Pink Beans01.130.282.761.450.77NA6750000.318.3265
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.920.221.90.920.26NA5640003.312.5265
Acerola JuiceRaw Acerola Juice5430.431.38.74.460.087NA304034783NA3.930.4261
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.7260
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.650.362.460.80.45NA28106.2503.2612257
Soy NutsDry-roasted Soybeans00.480.841.180.530.25NA22805.120NA41.2254
Pinto BeansRaw Pinto Beans01.030.311.71.130.68NA75609.0800.38.07254
Raspberry Juice ConcentrateRaspberry juice concentrate00.570.778.86.10.57NA20.4NA86NA0.14NA253
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.2251
Boiled SoybeansBoiled Soybeans no Salt00.450.831.160.520.68NA15704.940156250
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA247
PapayasRaw Papayas5470.270.314.152.220.44NA430070803.530.2244
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.350.9123.62.241.2NA10800000242
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.190.0952.31.230.72NA36105.700.2512.7241
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA239
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.380.40.650.710.46NA12201.300.06415.4237
Black Turtle BeansRaw Black Turtle Beans01.330.282.91.330.42NA6550000.318.26236
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA233
BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.6230233
SoymilkSoymilk Unfortified00.560.644.753.450.71NA167000127.8231
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4.760.780.292.751.950.32NA75704.7600.7113229
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.30.870.242.131.770.43NA89701.7201.27.33228
Raspberries PureeRaspberries Puree with Seeds45.50.730.824.22.80.34NA273NA133NA7NA227
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.560.222.080.790.038NA24804.620NANA227
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.420.170.50.820.33NA2910003.412.6227
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7.040.140.356.760.840.32NA232012.70NANA225
FuyuSalted and Fermented Tofu00.680.441.630.570.39NA12500.860NANA224
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.630.262.021.20.46NA35505.703.4613224
Canned White BeansBeans, white, mature seeds, canned00.420.160.50.810.33NA2850003.4612.7224
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.390.34.40.420.43NA36101.6400.08216.4221
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.860.211.910.59NA5640003.312.4218
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.50.242.10.860.41NA29104.650NANA217
Chickpea flourChickpea flour (besan)2.60.630.142.280.780.64NA5650001.0711.8214
Tofu YogurtTofu yogurt10.60.320.111.28NA0.11NA32013.301.6518.6213
Frozen Melon BallsMelon balls, frozen13482.50.339.72.471.6NA3940940NANA212
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA212
RaspberriesRaw Raspberries19.20.310.375.753.160.5333202025208.3775212
TempehTempeh00.20.936.880.720.56NA62.50.21001.0450.3211
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.290.291.455.10.5NA54.20000.0617211
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA210
Kidney BeansRaw All Types Kidney Beans00.790.333.11.170.6NA59206.7600.3328.5210
MulberriesRaw Mulberries11.60.341.177.2NA0.58NA69.8042301091209
Canned Navy BeansBeans, navy, mature seeds, canned00.620.242.150.760.46NA27403.103.4513208
Lemon juice from concentrateLemon juice from concentrate, canned or bottled590.620.55.32.351.1NA265042106.762.94206
Frozen RaspberriesRed Frozen Raspberries35.70.790.896.033.60.55NA250015706.7NA205
Red Kidney BeansRaw Red Kidney Beans00.90.323.131.160.59NA58506.6800.318.3205
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.450.252.81.680.38NA473000NANA203
StrawberriesRaw Strawberries15.60.380.346.031.950.732.97375091904.5334.4203
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.550.351.320.460.32NA10100.690NANA201
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.320.0981.630.830.45NA14604.2703.3513201
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.320.0981.630.830.82NA14604.2703.3513201
Cooked TempehTempeh, cooked00.140.925.471.160.51NA540.36001.0349.5197
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.530.341.30.450.31NA9900.6600.06615.8197
Casaba MelonsRaw Casaba Melons00.270.554.141.52.9NA143038900.8944.6196
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4.550.440.43.230.710.33NA47301.3600.09113195
Canned Refried BeansRefried beans, canned, traditional style00.420.442.041.050.57NA61033.300.511.7194
Adzuki BeansRaw Adzuki Beans1.50.690.3342.230.53NA945000NANA193
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.230.233.040.870.33NA46404.80NANA193
TamarindsRaw Tamarinds4.20.90.324.050.30.14NA29.307.3200.215.86192
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.770.663.410.3NA33501503.412.6192
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.770.663.410.3NA33501503.412.6192
Frozen LoganberriesLoganberries, frozen180.450.317.642.20.59NA236013907.971191
Black CurrantsRaw European Black Currants950.40.42.43.160.52NANA01437NA7.94NA190
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.60.243.231.30.21NA459000NANA190
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.850.242.30.950.49NA50003.200.0362.14189
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.870.222.0310.3NA3310003.3512.7188
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.70.241.831.830.7NA3610000.788.7187
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.650.413.050.80.49NA14204.9400.1225.3185
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.770.251.90.880.3NA761000NANA184
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt010.442.820.530.16NA34000NANA184
Seedless Raspberries PureeRaspberries, puree, seedless24.41.11.25.983.80.73NA354NA78NA18.8NA183
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.140.272.20.130.13NA7601.030NANA183
Canned CowpeasCanned Common CowpeasNA0.490.482.31.230.29NA331017.50NANA182
Vitamins in Top 100 Fruits & Legumes with the highest Magnesium content per 500 kcal
In the above table you can find and compare the amount of vitamins in all fruits & legumes , sorted by most amount of Magnesium per 500 calories.
Top 5 fruits & legumes with most amount of magnesium per 500 calories are:
- Raw Prickly Pears
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans
- Raw Roselle