Ground ClovesGround Cloves Spices14.60.290.42.850.930.71NA45.600.36016259110
Ground GingerGround Ginger Spices30.0690.2514.40.710.93NA19.401.04001.249.7
SaffronSaffron Spices43.50.190.432.35NA1.63NA15001300NANA46
CardamomCardamom Spices00.320.291.77NA0.37NANA033.80NANA45
Ground CinnamonGround Cinnamon Spices30.40.0450.0832.70.720.32NA1207.704.76335.4
Ground TurmericGround Turmeric Spice00.0930.242.160.870.17NA3201.1207.121.531.7
Black PepperBlack Pepper Spices53.80.220.362.282.80.58NA340002.0732625.4
BasilFresh Basil57390.741.6519.64.543.37NA14780391017.4901725
Pumpkin Pie SpiceSpices, pumpkin pie spice190.190.23.28NA0.58NA35034.202.8241.523
Dried Basil SpicesSpices, basil, dried79.40.172.5810.51.82.88NA66501.7023367921
Dried SpearmintSpearmint, dried9280.512.511.52.464.52NA930000NANA20
Dried Parsley SpicesSpices, parsley, dried1660.344.1171.81.54NA3080214015.3232816.8
Dill WeedFresh Dill Weed44880.673.4418.34.62.15NA174409880NANA14.7
Dried Thyme SpicesSpices, thyme, dried3440.930.728.95NA1NA496091013.6310614.3
Dried TarragonDried Tarragon Spices3560.432.2715NA4.1NA464084.70NANA13.5
Bay Leaf SpicesSpices, bay leaf4940.0140.673.2NA2.78NA288074.30NANA13
Curry PowderCurry Powder Spice1.540.270.3151.650.16NA8601.0803915412.8
SpearmintFresh Spearmint23070.89210.82.841.8NA119301510NANA12.7
Dried Coriander LeafDried Coriander Leaf Spices5252.242.719NA1.1NA4910101601.85243611.4
Ground SavoryGround Savory Spice4720.67NA7.5NA3.33NANA0920NANA11.2
Poultry Seasoning SpicesSpices, poultry seasoning2150.430.314.84NA2.15NA225019.502.15131211
Dried Marjoram SpicesSpices, marjoram, dried7440.530.587.6NA2.2NA50609503.1114710
Celery SeedCelery Seed Spices3.830.430.373.9NA1.14NA12.802201.3609.65
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA132000009.6
Fennel SeedFennel Seed Spices100.590.518.77NA0.68NANA030.40NANA9.47
Dried Oregano SpicesSpices, oregano, dried1600.3318.751.741.97NA44704.34034.511739.4
ThymeFresh Thyme11780.242.339.032.021.72NA22307930NANA8.5
PeppermintFresh Peppermint15140.591.9122.40.92NA81402270NANA8.4
Dried Dill Weed SpicesSpices, dill weed, dried5790.830.565.55NA3.38NANA0990NANA7.8
White PepperWhite Pepper Spices00.0370.210.36NA0.17NA17035.50NANA7.26
Poppy SeedPoppy Seed Spices00.810.0950.850.310.24NA7800.9501.706.4
Cider VinegarVinegar, cider000000NA0000005.93
Ground AllspiceGround Allspice Spices51.30.190.125.44NA0.4NA68.4074.50NANA5.6
FuyuSalted and Fermented Tofu00.680.441.630.570.39NA12500.860NANA5.06
Ground SageGround Sage Spices4681.20.539.08NA4.27NA435051.401227214.97
Cumin SeedCumin Seed Spices85.30.840.446.1NA0.58NA13.3010.304.447.24.44
Dried Chervil SpicesSpices, chervil, dried6180.81.4311.4NA1.96NA57801050NANA4.43
TamariSoy sauce made from soy (tamari)00.491.27333.131.67NA150000004.16
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.550.351.320.460.32NA10100.690NANA4.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt010.442.820.530.16NA34000NANA4.08
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.290.291.455.10.5NA54.20000.06174
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.380.40.650.710.46NA12201.300.06415.44
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.530.341.30.450.31NA9900.6600.06615.84
RosemaryFresh Rosemary5570.140.583.53.071.3NA416083.20NANA3.66
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.140.272.20.130.13NA7601.030NANA3.63
NattoNatto00.380.4500.510.31NA1903100.02454.73.62
Prepared Yellow MustardMustard, prepared, yellow41.71.480.584.72.10.58NA58.302.50311.73.5
Anise SeedAnise Seed Spices23.70.50.434.541.20.96NA150310NANA3.4
TempehTempeh00.20.936.880.720.56NA62.50.21001.0450.33.4
Cooked TempehTempeh, cooked00.140.925.471.160.51NA540.36001.0349.53.3
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.390.34.40.420.43NA36101.6400.08216.43.2
Coriander SeedCoriander Seed Spices00.40.493.57NANANA0035.20NANA3.2
Red or Cayenne PepperRed or Cayenne Pepper Spice32720.521.4413.7NA3.85NA16701200471263.14
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.050.350.191.60.870.42NA52403.9601.07123.14
Canned Chickpeas Canned Chickpeas , Solids3.60.0970.0540.5NA0.42NA17300.3601.0412.23.04
Chili PowderChili Powder Spices26290.441.6720.61.573.7NA49.601.24067.61873
Dill SeedDill Seed Spices4.90.690.474.6NA0.41NA16.4034.40NANA3
Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.22.94
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.620.0910.0540.45NA0.42NA14900.3601.0512.32.9
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.560.222.080.790.038NA24804.620NANA2.84
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.72.82
Dried Rosemary SpicesSpices, rosemary, dried2360.780.651.5NA2.63NA4640920NANA2.82
PaprikaPaprika Spice43670.592.2184.453.8NA8701.6051.61422.8
Chickpeas Raw Chickpeas 3.970.630.282.042.10.71NA73705.301.1122.8
Fried TofuTofu, fried1.850.310.0930.190.260.18NA500000.07414.42.77
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.310.0930.190.260.18NA50000NANA2.77
Ground NutmegGround Nutmeg Spices4.760.330.0541.24NA0.15NA72.402.860002.76
White BeansRaw White Beans00.660.220.721.10.48NA5830000.328.42.7
OkaraOkara00.130.130.660.580.76NA171000NANA2.66
MothbeansRaw Mothbeans2.90.820.134.12.240.53NA94605.830NANA2.65
Adzuki BeansRaw Adzuki Beans1.50.690.3342.230.53NA945000NANA2.63
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.62.62
Pigeon Peas Raw Pigeon Peas 1.460.940.274.321.850.41NA665000NANA2.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.82.5
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.882.47
Commercial HummusHummus, commercial2.10.340.272.160.730.31NA1010003.25482.44
Soy NutsDry-roasted Soybeans00.480.841.180.530.25NA22805.120NA41.22.43
Ground Mustard SeedGround Mustard Seed Spices1.970.790.264.660.80.39NA15907055.32.4
Red LentilsRaw Pink Or Red Lentils4.20.710.152.10.490.56NA28502.370NANA2.4
Boiled SoybeansBoiled Soybeans no Salt00.450.831.160.520.68NA15704.9401562.4
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.073132.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA2.32
Roasted SoybeansSoybeans roasted without salt00.110.151.50.480.22NA22502.350NANA2.3
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA2.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.420.170.50.820.33NA2910003.412.62.3
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.442.27
Canned White BeansBeans, white, mature seeds, canned00.420.160.50.810.33NA2850003.4612.72.26
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.270.530.0982.851.670.4NA61104.270NANA2.25
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.70.241.831.830.7NA3610000.788.72.24
Mungo BeansRaw Mungo Beans1.470.40.372.121.330.41NA317000NANA2.24
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.450.252.81.680.38NA473000NANA2.24
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA2.2
MisoMiso100.250.592.30.850.5NA480.2000.025742.17
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.730.314.572.750.77NA78006.4700.477.332.13
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.72.1
Great Northern BeansRaw Great Northern Beans00.960.352.91.620.66NA71107.800.328.852.1
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.60.243.231.30.21NA459000NANA2.07
Chickpea flourChickpea flour (besan)2.60.630.142.280.780.64NA5650001.0711.82.07
SoymilkSoymilk Unfortified00.560.644.753.450.71NA167000127.82.06
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.90.272.331.70.4NA61901.70NANA2.06
Vitamins in Top 100 Spices & Legumes with the highest Manganese content per 500 kcal
In the above table you can find and compare the amount of vitamins in all spices & legumes , sorted by most amount of Manganese per 500 calories.
Top 5 spices & legumes with most amount of manganese per 500 calories are:
- Ground Cloves Spices
- Ground Ginger Spices
- Saffron Spices
- Cardamom Spices
- Ground Cinnamon Spices