Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.2755
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA13200000698
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA79063000658
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.33633
MothbeansRaw Mothbeans2.90.820.134.12.240.53NA94605.830NANA555
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.53530
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.6494
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.9479
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA462
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
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.03367
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA350
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA345
Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA343
TamariSoy sauce made from soy (tamari)00.491.27333.131.67NA15000000333
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.88331
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA315
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA315
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.7314
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.220306
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.220305
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt9.520.710.367.142.060.28NA44804.7600.7113300
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA294
White BeansRaw White Beans00.660.220.721.10.48NA5830000.328.4285
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.30285
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
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.20300278
French BeansRaw French Beans00.780.323.041.150.58NA58206.70NANA274
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.44274
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.330273
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
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.8131264
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
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0430.135.470.950.45NA19202.2018.5NA252
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
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
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.7930235
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA46000200233
AlmondsNuts, almonds00.180.983.120.410.1249.238000220233
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
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.70227
Blanched AlmondsNuts, almonds, blanched00.160.62.970.270.097NA41.5000200227
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
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.2226
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.40226
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
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA220
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
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
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA210
Canned Navy BeansBeans, navy, mature seeds, canned00.620.242.150.760.46NA27403.103.4513208
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.80.560.42.81.20.89NA14501020NANA206
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
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
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
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
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.60.243.231.30.21NA459000NANA190
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts230.360.41.81.250.92NA150080.70NANA190
Vitamins in Top 100 Nuts & Legumes with the highest Magnesium content per 500 kcal
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Magnesium per 500 calories.
Top 5 nuts & legumes with most amount of magnesium per 500 calories are:
- Soybean, curd cheese
- Shoyu Soy Sauce
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Raw Mothbeans