Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.41414
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.831236
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
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA500
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.6494
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.5478
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
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.4375
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA350
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA337
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.60334
TamariSoy sauce made from soy (tamari)00.491.27333.131.67NA15000000333
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA332
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.88331
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA319
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
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
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.3277
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
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.30268
Pigeon Peas Raw Pigeon Peas 1.460.940.274.321.850.41NA665000NANA267
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.630267
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
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
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA251
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.2251
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.6251
Boiled SoybeansBoiled Soybeans no Salt00.450.831.160.520.68NA15704.940156250
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.66248
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA248
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA247
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.08246
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
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.78240
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA239
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA238
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
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.99204234
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA233
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
OatsOats00.980.181.241.740.152872000NANA228
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
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA212
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA212
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
Canned Navy BeansBeans, navy, mature seeds, canned00.620.242.150.760.46NA27403.103.4513208
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA207
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
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.8201
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
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.33201
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA198
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
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA196
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
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA193
Adzuki BeansRaw Adzuki Beans1.50.690.3342.230.53NA945000NANA193
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA193
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.230.233.040.870.33NA46404.80NANA193
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.063193
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
Vitamins in Top 100 Legumes & Cereals with the highest Magnesium content per 500 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 500 calories.
Top 5 legumes & cereals with most amount of magnesium per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans