Rice BranCrude Rice Bran03.90.44810.55.77NA89.30006.972.71107
Wheat BranCrude Wheat Bran00.740.8219.23.11.85NA1120002.12.7866
Soy FlourRaw Full-fat Soy Flour8.50.821.646.122.250.65NA4890002.7699608
MothbeansRaw Mothbeans2.830.80.133.972.20.52NA92005.670NANA540
SoybeansRaw Soybeans1.41.241.232.31.120.53NA53208.501.266.6397
Mungo BeansRaw Mungo Beans1.40.390.362.051.30.4NA306000NANA378
Buckwheat FlourWhole-groat Buckwheat Flour00.590.278.70.620.8221.476.50000.459.92356
Raw AmaranthUncooked Amaranth Grain00.160.281.32.070.84NA11605.9501.70352
Wheat GermCrude Wheat Germ02.670.719.663.21.84NA398000NANA339
Oat BranRaw Oat Bran01.660.311.322.10.23NA73.70001.434.54333
BuckwheatBuckwheat00.140.69.951.740.326.442.5000NANA327
Soy CheeseSoybean, curd cheese2.8300.20.710.160.099NA310000.856.52323
Soy NutsDry-roasted Soybeans00.611.071.50.670.32NA29106.520NA52.4323
Large Lima BeansRaw Large Lima Beans00.720.292.181.930.73NA5600001.028.5318
Roasted BuckwheatRoasted Buckwheat Groats00.320.387.281.740.5NA59.5000NANA313
Raw QuinoaQuinoa, uncooked1.40.510.452.151.10.69NA2610NA03.460279
Broadbeans Raw Broadbeans 4.250.790.4741.40.52NA6000200.07112.8272
White BeansRaw White Beans00.620.210.681.040.45NA5500000.37.94269
Great Northern BeansRaw Great Northern Beans00.930.342.771.560.63NA68307.500.318.5268
Mung BeansRaw Mung Beans8.50.880.333.22.70.54NA88606.800.7212.8268
French BeansRaw French Beans00.760.312.951.10.57NA56606.520NANA266
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.810.312.431.80.46NA5670000.998.36266
Common CowpeasRaw Common Cowpeas4.251.20.322.942.130.51NA89702.1300.557.1261
TeffRaw Teff00.550.384.771.340.68NANANANANA0.112.7261
Small White BeansRaw Small White Beans01.050.291.91.030.62NA547000NANA259
Pigeon Peas Raw Pigeon Peas 1.40.910.274.21.80.4NA646000NANA259
Pink BeansRaw Pink Beans01.10.272.71.40.75NA6560000.38.08258
Peanut ButterSmooth Peanut Butter00.150.1518.71.470.78NA49.60008.40254
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.220.2820.31.430.66NA13700070252
OatsOats01.10.21.361.90.173179.4000NANA251
Wild RiceRaw Wild Rice1.40.160.379.541.50.55NA1350001.162.7251
Pinto BeansRaw Pinto Beans010.31.661.10.67NA74408.9300.37.94249
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.120.1319.61.70.65NA17001.1309.80249
Navy BeansRaw Navy Beans01.10.233.11.050.61NA5160NA00.0283.54248
Spinach Spaghetti Dry Spinach Spaghetti 32.60.530.286.451.70.46NA680001.05215247
Black BeansRaw Black Beans01.280.272.771.270.41NA6290000.37.94242
PeanutsRaw Peanuts00.910.19172.50.49NA340000120238
Chickpea flourChickpea flour (besan)2.830.690.152.50.860.7NA6190001.1813235
SorghumSorghum Grain00.470.145.230.520.63NA28.30000.71NA234
BulgurDry Bulgur00.330.167.251.470.48NA38.30000.0852.7232
Peanut SpreadLow Sugar Peanut Spread00.160.1723.21.740.67NA20400011.40.85232
Black Turtle BeansRaw Black Turtle Beans01.280.272.771.270.41NA6290000.37.94227
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.150.1619.41.60.59NA1300008.930.71227
Dark Rye FlourRye flour, dark1.40.450.366.052.070.63NA46.80003.878.36227
Cranberry BeansRaw Cranberry Beans01.060.32.061.060.44NA856000NANA221
Roasted SoybeansSoybeans roasted without salt00.140.2120.640.29NA29903.10NANA206
Oat FlourPartially Debranned Oat Flour00.980.182.10.280.18NA45.40000.994.54204
Durum WheatWheat, durum00.590.179.551.330.59NA61000NANA204
Brown RiceRaw Medium-grain Brown Rice00.590.0616.12.10.72NA28.3000NANA203
Kidney BeansRaw All Types Kidney Beans00.750.312.91.10.56NA55806.3800.3127198
Red Kidney BeansRaw Red Kidney Beans00.860.331.10.56NA55806.3800.37.94196
Whole Wheat FlourWhole-grain Wheat Flour00.710.237.030.850.58NA62.400012.7194
Raw SpeltUncooked Spelt00.520.169.71.50.3314.763.800NA1.15.1193
Hulled BarleyBarley, hulled1.40.920.46.530.40.45NA270000.813.1189
TriticaleTriticale00.590.192.031.870.2NA1030001.28NA184
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.230.4NA980NA00.652181
Adzuki BeansRaw Adzuki Beans1.40.640.313.732.10.5NA882000NANA180
CornYellow Corn Grain 15.60.550.285.140.60.88NA270000.690.43180
CornmealWhole-grain Yellow Cornmeal15.60.550.285.150.60.43NA35.40000.60.43180
Hard Red Spring WheatWheat, hard red spring00.710.168.11.330.48NA610001.432.7176
Whole Sorghum FlourWhole-grain Sorghum Flour00.470.0866.370.760.46NA35.4NA1.13NA0.719.07174
Millet FlourMillet flourNA0.590.18.531.80.53NA59.5NA0NA0.161.13169
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.80.330.123.440.690.29NA35.400NANANA169
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.420.277.581.430.27NA39.7NA000.752.7166
Long-grain Brown RiceRaw Long-grain Brown Rice00.770.139.21.50.687.0732.60000.850.85164
NattoNatto00.230.2700.30.18NA11.3018.400.01432.7163
MilletRaw Millet00.60.416.71.20.54161200000.0711.28162
Brown Rice FlourRice flour, brownNA0.630.1192.251.04NA22.70000.85NA159
RyeRye grain1.40.450.366.052.070.42NA540001.28.36156
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1.40.180.0330.950.550.13NA20301.40NANA147
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.530.2711.31.130.4NA83.6NANANA0.241.28147
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.30.0910.780.560.13NA20700.570NANA139
Barley Malt flourBarley malt flour1.40.440.4480.820.93NA5400.8500.813.1137
Barley flourBarley flour or meal00.520.168.90.210.5612.211.30000.813.1136
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.680.184.551.350.34NA85000NANA135
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.240.0710.140.20.14NA38.3000NANA135
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.60.350.112.70.930.52NA35.40000.60.43132
Hard white WheatWheat, hard white00.550.156.21.350.52NA540001.432.7132
Soft White WheatWheat, soft white00.580.156.761.20.54NA580001.432.7128
Boiled SoybeansBoiled Soybeans no Salt00.220.40.570.250.33NA76.502.400.527.2122
FalafelHome prepared Falafel1.40.210.241.480.410.18NA13202.270NANA116
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.380.0520.580.450.052NA5.67000NANA116
Wheat SproutsSprouted Wheat00.320.224.381.340.38NA5403.70NANA116
TempehTempeh00.110.513.740.390.3NA340.11000.5727.4115
Raw Pearled BarleyBarley, pearled, raw1.40.270.166.530.40.37NA32.60000.0283.1112
Chickpeas Raw Chickpeas 4.250.680.32.22.250.76NA79005.6701.1612.8112
Cooked TempehTempeh, cooked00.0770.513.030.640.28NA29.80.2000.5727.4109
Commercial HummusHummus, commercial1.40.230.181.450.490.21NA680002.232.3106
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.270.1510.320.18NA11502.5501.334.96105
ShoyuShoyu Soy Sauce00.0470.233.10.420.21NA2000000105
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.350.0840.720.340.098NA2110001.234.6899
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.330.0840.390.360.18NA194000NANA96
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.360.0890.810.420.25NA2380001.45.2492
Corn BranCrude Corn Bran5.670.0140.143.880.90.22NA5.670000.60.4391
Cooked QuinoaQuinoa, cooked00.150.160.58NA0.17NA59.50000.89091
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.170.0650.20.320.13NA1150001.334.9689.3
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2.830.210.112.130.610.082NA13301.400.213.8389.3
Split Green PeasRaw Split Green Peas9.9210.355.11.360.2NA21.302.5500.1722.589.3
Medium Rye flourRye flour, medium00.410.162.450.70.38NA480002.038.3689.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked11.30.140.152.170.260.14NA17000NANA88
Vitamins in Top 100 Legumes & Cereals with the highest Magnesium content per 5 oz
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Magnesium per 5 ounces.
Top 5 legumes & cereals with most amount of magnesium per 5 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans