Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.36992
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.3839
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0990.216.280.810.14NA80.802.5500.796.38780
Watermelon Seed KernelsDried Watermelon Seed Kernels00.270.215.030.490.13NA82.2000NANA730
Soy FlourRaw Full-fat Soy Flour8.50.821.646.122.250.65NA4890002.7699608
FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.1556
MothbeansRaw Mothbeans2.830.80.133.972.20.52NA92005.670NANA540
BrazilnutsDried Brazilnuts00.870.050.420.260.14NA3100.99080533
Sesame FlourHigh fat Sesame Flour4.253.80.41194.150.22NA44000NANA512
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.140.366.50.0721.14NA139000NANA505
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.350498
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels4.251.70.667.70.960.21NA1360000.350490
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.40489
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA475
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA322020500461
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0750.239.561.660.78NA33603.83032.4NA441
Dried PilinutsNuts, pilinuts, dried2.831.30.130.740.680.16NA8500.85NANANA428
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.3414
SoybeansRaw Soybeans1.41.241.232.31.120.53NA53208.501.266.6397
Plain Almond ButterPlain Almond Butter no Salt00.0581.334.470.450.1581.27500034.30395
Roasted AlmondsDry Roasted Almonds00.111.75.160.460.19NA78000340395
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.131.15.20.320.17NA38.3000370388
Oil Roasted CashewsOil Roasted Cashew Nuts00.510.312.461.250.46NA35.400.4301.349387
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.30383
Blanched AlmondsNuts, almonds, blanched00.2714.960.450.16NA69.500033.70380
Mungo BeansRaw Mungo Beans1.40.390.362.051.30.4NA306000NANA378
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds4.250.0480.0740.410.0790.052NA12.800.430NANA371
Roasted CashewsDry Roasted Cashew Nuts00.280.2821.730.36NA980001.349369
Cashew ButterPlain Cashew Butter no Salt00.440.272.271.70.36NA96000NANA366
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.4356
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA332
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
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
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
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4.250.480.172.91.30.88NA12505.4021.7NA245
HickorynutsDried Hickorynuts9.921.230.191.32.50.27NA56.702.830NANA245
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
Peanut SpreadLow Sugar Peanut Spread00.160.1723.21.740.67NA20400011.40.85232
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.320231
Black Turtle BeansRaw Black Turtle Beans01.280.272.771.270.41NA6290000.37.94227
Blanched HazelnutsBlanched Hazelnuts Or Filberts2.830.670.162.21.160.83NA11102.83025NA227
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.150.1619.41.60.59NA1300008.930.71227
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.83224
Cranberry BeansRaw Cranberry Beans01.060.32.061.060.44NA856000NANA221
Roasted SoybeansSoybeans roasted without salt00.140.2120.640.29NA29903.10NANA206
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
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried22.70.370.421.841.280.94NA1560830NANA194
Roasted PecansDry Roasted Pecans9.920.640.151.6510.27NA22.700.9901.84NA187
Almond pasteNuts, almond paste00.120.5920.160.051NA10300.140190184
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA184
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.150.35109.981.14NA336020373.83183
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.460.45.95101.14NA337020NANA183
Adzuki BeansRaw Adzuki Beans1.40.640.313.732.10.5NA882000NANA180
PecansPecans nuts4.250.940.181.651.220.3323101.56024.96172
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7.10.670.161.71.040.27NA21.300.9903.6NA172
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA172
Roasted Macadamia NutsDry Roasted Macadamia Nuts010.123.220.850.51NA1400.9900.810167
NattoNatto00.230.2700.30.18NA11.3018.400.01432.7163
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA163
Roasted PistachiosDry Roasted Pistachio Nuts18.40.990.331.950.731.6NA72.304.2503.0818.7155
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1.40.180.0330.950.550.13NA20301.40NANA147
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.30.0910.780.560.13NA20700.570NANA139
TahiniSesame Butter from Roasted Kernels4.251.730.677.730.980.21NA1390000.350135
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.240.0710.140.20.14NA38.3000NANA135
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0860.140.871.150.43NA12.802.130NANA130
Toasted Dried CoconutToasted Dried Coconut Meat00.0860.140.871.160.43NA12.802.130NANA130
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.210.132.130.840.62NA102054.40NANA128
Dried CoconutDried Coconut Meat00.0850.140.851.130.43NA12.802.1300.620.43128
Boiled SoybeansBoiled Soybeans no Salt00.220.40.570.250.33NA76.502.400.527.2122
Chinese ChestnutsRaw Chinese Chestnuts140.230.261.130.790.58NA960510NANA119
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
TempehTempeh00.110.513.740.390.3NA340.11000.5727.4115
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.50.0771.21.280.94NA156021.40NANA105
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.420.511.21.270.94NA155021.30NANA105
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
Vitamins in Top 100 Nuts & Legumes with the highest Magnesium content per 5 oz
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Magnesium per 5 ounces.
Top 5 nuts & legumes with most amount of magnesium per 5 ounces are:
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels
- Dried Watermelon Seed Kernels
- Raw Full-fat Soy Flour