Rice BranCrude Rice Bran05.460.5667.514.78.08NA1250009.763.7728
Wheat GermCrude Wheat Germ03.730.9913.54.52.58NA558000NANA26.4
Wheat BranCrude Wheat Bran01.041.15274.332.6NA1570002.963.7723
TeffRaw Teff00.770.546.671.870.96NANANANANA0.163.7718.3
Dark Rye FlourRye flour, dark20.630.58.472.90.88NA65.50005.411.712
Oat BranRaw Oat Bran02.320.441.852.960.33NA10300026.3511
OatsOats01.50.281.92.680.2443.5111000NANA9.76
Whole Wheat FlourWhole-grain Wheat Flour010.339.841.20.81NA87.30001.43.778.07
Hard Red Spring WheatWheat, hard red spring010.2211.31.860.67NA85.300023.778.05
Oat FlourPartially Debranned Oat Flour01.370.252.930.40.25NA63.50001.46.357.98
Brown Rice FlourRice flour, brownNA0.880.1612.63.161.46NA31.80001.2NA7.96
Hard white WheatWheat, hard white00.770.218.71.90.73NA75.400023.777.6
Brown RiceRaw Medium-grain Brown Rice00.820.0858.552.961NA39.7000NANA7.43
Soft White WheatWheat, soft white00.810.219.461.70.75NA81.400023.776.76
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.590.3710.620.38NA55.6NA001.053.776.75
Raw AmaranthUncooked Amaranth Grain00.230.41.832.91.17NA16308.3302.3606.6
TriticaleTriticale00.830.272.842.60.27NA1450001.8NA6.37
BulgurDry Bulgur00.460.23102.060.68NA53.60000.123.776.05
Durum WheatWheat, durum00.830.2413.41.860.83NA85.3000NANA5.98
Whole Wheat PastaDry Whole-Wheat PastaNA0.810.4317.21.730.56NA1370NA00.912.785.9
Raw SpeltUncooked Spelt00.720.2213.62.120.4620.689.300NA1.577.145.9
Cooked TeffTeff, cooked00.360.0651.8NA0.19NA35.70NANANANA5.68
Long-grain Brown RiceRaw Long-grain Brown Rice01.070.19132.10.959.945.60001.21.25.66
Spinach Spaghetti Dry Spinach Spaghetti 45.60.740.399.032.40.64NA950001.473015.25
RyeRye grain20.630.58.472.90.58NA75.40001.711.75.1
SoybeansRaw Soybeans21.731.733.221.570.75NA74401201.7935
Medium Rye flourRye flour, medium00.570.233.430.980.53NA67.50002.8411.74.8
Soy FlourRaw Full-fat Soy Flour121.152.38.573.160.91NA6850003.871394.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.740.3815.81.60.56NA117NANANA0.341.84.45
Soy NutsDry-roasted Soybeans00.851.52.10.940.45NA40709.130NA73.44.33
Roasted SoybeansSoybeans roasted without salt00.20.292.80.90.41NA41904.370NANA4.3
Chickpeas Raw Chickpeas 5.950.950.423.063.161.06NA110507.9401.63184.23
Raw QuinoaQuinoa, uncooked20.710.6331.530.97NA3650NA04.8404.03
Buckwheat FlourWhole-groat Buckwheat Flour00.830.3812.20.871.15301070000.64144.03
Peanut SpreadLow Sugar Peanut Spread00.230.2432.52.440.93NA286000161.23.93
Hulled BarleyBarley, hulled21.30.579.140.560.63NA37.70001.134.373.86
PeanutsRaw Peanuts01.270.27243.50.69NA47600016.503.84
Wheat SproutsSprouted Wheat00.450.316.131.880.53NA75.405.160NANA3.7
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.170.1827.42.40.91NA23801.6013.703.66
MothbeansRaw Mothbeans3.971.10.185.563.060.73NA128807.940NANA3.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.210.22272.220.83NA18300012.50.993.57
White BeansRaw White Beans00.870.290.951.450.63NA7700000.42113.56
Pigeon Peas Raw Pigeon Peas 21.280.375.92.520.56NA905000NANA3.55
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.30.3928.520.92NA1920009.803.54
Adzuki BeansRaw Adzuki Beans20.90.445.22.90.7NA1234000NANA3.43
Red LentilsRaw Pink Or Red Lentils5.9510.212.970.690.8NA40503.370NANA3.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans01.140.433.42.50.65NA7940001.411.73.35
Large Lima BeansRaw Large Lima Beans010.43.052.71NA7840001.43123.3
MilletRaw Millet00.840.589.371.70.7622.61690000.0991.83.24
Broadbeans Raw Broadbeans 5.951.10.665.621.940.73NA83902.7800.099183.23
Roasted BuckwheatRoasted Buckwheat Groats00.440.54102.440.7NA83.3000NANA3.2
SorghumSorghum Grain00.660.197.30.730.88NA39.70000.99NA3.2
Chickpea flourChickpea flour (besan)3.970.960.213.51.20.98NA8670001.65183.18
Common CowpeasRaw Common Cowpeas5.951.70.454.12.980.71NA125602.9800.779.923.03
NattoNatto00.320.3800.430.26NA16025.800.02463.03
Mungo BeansRaw Mungo Beans20.540.52.871.80.56NA429000NANA3.03
Cooked Spinach SpaghettiSpaghetti, spinach, cooked160.190.23.040.360.19NA24000NANA3
Fried TofuTofu, fried20.340.0990.20.280.2NA53.60000.07915.52.97
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.340.0990.20.280.2NA53.6000NANA2.97
Great Northern BeansRaw Great Northern Beans01.30.473.882.20.89NA957010.500.44122.82
Navy BeansRaw Navy Beans01.540.334.341.480.85NA7220NA00.044.962.8
LentilsRaw Lentils3.971.730.425.174.251.07NA95108.9300.979.922.76
Pink BeansRaw Pink Beans01.530.383.751.981.05NA9190000.4211.32.73
Peanut ButterSmooth Peanut Butter00.210.21262.061.1NA69.500011.802.7
Wild RiceRaw Wild Rice20.230.5213.42.120.78NA1890001.633.772.64
Raw Pearled BarleyBarley, pearled, raw20.380.239.140.560.52NA45.60000.044.372.62
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.20.530.18NA41.70000.461.22.62
BuckwheatBuckwheat00.20.84142.440.423759.5000NANA2.58
TempehTempeh00.150.715.240.550.43NA47.60.16000.7938.32.58
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.950.266.371.90.48NA119000NANA2.56
Cooked TempehTempeh, cooked00.110.714.240.90.39NA41.70.28000.7938.32.55
Small White BeansRaw Small White Beans01.470.412.661.450.87NA766000NANA2.54
Whole Sorghum FlourWhole-grain Sorghum Flour00.650.128.921.070.64NA49.6NA1.6NA0.9912.72.5
French BeansRaw French Beans01.060.444.131.570.8NA79209.130NANA2.4
Rice FlourUnenriched White Rice Flour00.270.0425.141.630.87NA7.940000.2202.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.590.261.650.310.093NA20000NANA2.38
Barley Malt flourBarley malt flour20.610.61111.151.3NA75.401.201.134.372.37
Split Green PeasRaw Split Green Peas141.430.487.161.90.28NA29.803.5700.2431.62.36
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.310.20.760.260.18NA57.500.40NANA2.34
FuyuSalted and Fermented Tofu00.310.20.750.260.18NA57.500.40NANA2.33
Light Rye FlourRye flour, light00.660.181.61.30.46NA45.60001.6511.72.3
Commercial HummusHummus, commercial20.320.252.030.690.29NA950003.0645.22.3
Pinto BeansRaw Pinto Beans01.40.422.331.560.94NA1042012.500.42112.28
Red Kidney BeansRaw Red Kidney Beans01.20.434.21.550.79NA78208.9300.42112.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched01.150.095102.660.29NA4580000.22NA2.2
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.140.0953.182.660.29NA18000NANA2.2
Cooked Brown RiceCooked Medium-grain Brown Rice00.20.0242.640.780.3NA7.94000NANA2.18
Cooked SpeltSpelt, cooked00.20.065.1NA0.16NA25.800NA0.52NA2.17
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched01.140.0978.320.33NA4580000.220.22.16
RiceRaw Regular Long-grain White Rice00.140.0973.1820.330160000.220.22.16
Black BeansRaw Black Beans01.80.383.881.80.57NA8810000.42112.1
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0830.151.270.0730.077NA43.700.60NANA2.1
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked01.120.0958.162.560.34NA458000NANA2.06
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.140.0953.182.560.34NA12000NANA2.06
Mung BeansRaw Mung Beans121.230.464.473.80.76NA124009.5301182.05
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry01.20.099101.330.9NA5100000.060.22.05
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.440.099101.330.9NA160000.060.22.05
Barley flourBarley flour or meal00.730.2312.40.290.7917160001.134.372.05
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.310.25.730.460.19NA39.7NANANA0.2NA2.05
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt20.230.131.040.570.28NA34102.5800.697.942.04
Vitamins in Top 100 Legumes & Cereals with the highest Manganese content per 7 oz
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Manganese per 7 ounces.
Top 5 legumes & cereals with most amount of manganese per 7 ounces are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour