Hemp SeedsHulled Hemp Seeds22.530.5718.3NA1.2NA21800.9901.611.71389
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels20.540.39.91.50.28NA11503.7704.3314.51175
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.140.38.81.130.2NA11303.5701.18.931091
Watermelon Seed KernelsDried Watermelon Seed Kernels00.380.297.040.690.18NA115000NANA1022
Soy FlourRaw Full-fat Soy Flour121.152.38.573.160.91NA6850003.87139851
FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.53778
MothbeansRaw Mothbeans3.971.10.185.563.060.73NA128807.940NANA756
BrazilnutsDried Brazilnuts01.220.0690.590.370.2NA43.701.4011.20746
Sesame FlourHigh fat Sesame Flour5.955.330.5726.55.80.3NA61.5000NANA716
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.60.59.10.11.6NA194000NANA706
Whole Sesame SeedsDried Whole Sesame Seeds01.570.498.960.0991.57NA1920000.50697
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5.952.40.9210.81.350.29NA1910000.50687
Sesame Seed KernelsDried Hulled Sesame Seed Kernels5.951.40.1811.50.580.79NA2280003.330685
ChiaDried Chia SeedsNA1.230.3417.5NANANA9703.18NA0.99NA665
Sunflower SeedsDried Sunflower Seed Kernels5.952.940.716.52.242.67NA45002.78069.80645
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.110.3213.42.321.1NA47005.36045.4NA617
Dried PilinutsNuts, pilinuts, dried3.971.80.181.030.950.23NA11901.2NANANA599
Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.7579
SoybeansRaw Soybeans21.731.733.221.570.75NA74401201.793556
Plain Almond ButterPlain Almond Butter no Salt00.0811.866.260.630.2114105000480554
Roasted AlmondsDry Roasted Almonds00.152.387.20.640.27NA10900047.40554
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.181.557.270.450.23NA53.600051.50544
Oil Roasted CashewsOil Roasted Cashew Nuts00.720.433.451.750.64NA49.600.601.8369542
AlmondsNuts, almonds00.412.267.180.930.2711387.3000510536
Blanched AlmondsNuts, almonds, blanched00.381.46.950.620.23NA97000470532
Mungo BeansRaw Mungo Beans20.540.52.871.80.56NA429000NANA530
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5.950.0670.10.570.110.073NA1800.60NANA520
Roasted CashewsDry Roasted Cashew Nuts00.40.42.782.420.51NA1370001.8369516
Cashew ButterPlain Cashew Butter no Salt00.620.373.172.40.5NA135000NANA512
Pine NutsDried Pine Nuts20.720.458.70.620.1925.667.501.6018.5107498
Pinyon Pine NutsDried Pinyon Pine Nuts22.470.448.670.420.22NA11503.970NANA464
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.13452
Soy NutsDry-roasted Soybeans00.851.52.10.940.45NA40709.130NA73.4452
Large Lima BeansRaw Large Lima Beans010.43.052.71NA7840001.4312445
Broadbeans Raw Broadbeans 5.951.10.665.621.940.73NA83902.7800.09918381
White BeansRaw White Beans00.870.290.951.450.63NA7700000.4211377
Great Northern BeansRaw Great Northern Beans01.30.473.882.20.89NA957010.500.4412375
Mung BeansRaw Mung Beans121.230.464.473.80.76NA124009.530118375
French BeansRaw French Beans01.060.444.131.570.8NA79209.130NANA373
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans01.140.433.42.50.65NA7940001.411.7373
Common CowpeasRaw Common Cowpeas5.951.70.454.12.980.71NA125602.9800.779.92365
Small White BeansRaw Small White Beans01.470.412.661.450.87NA766000NANA363
Pigeon Peas Raw Pigeon Peas 21.280.375.92.520.56NA905000NANA363
Pink BeansRaw Pink Beans01.530.383.751.981.05NA9190000.4211.3361
Peanut ButterSmooth Peanut Butter00.210.21262.061.1NA69.500011.80355
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.30.3928.520.92NA1920009.80353
Pinto BeansRaw Pinto Beans01.40.422.331.560.94NA1042012.500.4211349
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.170.1827.42.40.91NA23801.6013.70349
Navy BeansRaw Navy Beans01.540.334.341.480.85NA7220NA00.044.96347
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5.950.670.244.071.831.23NA17507.54030.3NA343
HickorynutsDried Hickorynuts141.720.261.83.470.38NA79.403.970NANA343
Black BeansRaw Black Beans01.80.383.881.80.57NA8810000.4211339
PeanutsRaw Peanuts01.270.27243.50.69NA47600016.50333
Chickpea flourChickpea flour (besan)3.970.960.213.51.20.98NA8670001.6518329
Peanut SpreadLow Sugar Peanut Spread00.230.2432.52.440.93NA286000161.2325
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.503028323
Black Turtle BeansRaw Black Turtle Beans01.80.383.881.80.57NA8810000.4211318
Blanched HazelnutsBlanched Hazelnuts Or Filberts3.970.940.223.081.61.16NA15503.97034.7NA318
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.210.22272.220.83NA18300012.50.99318
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.36314
Cranberry BeansRaw Cranberry Beans01.50.422.91.50.61NA1199000NANA310
Roasted SoybeansSoybeans roasted without salt00.20.292.80.90.41NA41904.370NANA288
Kidney BeansRaw All Types Kidney Beans01.050.434.11.550.79NA78208.9300.4437.7278
Red Kidney BeansRaw Red Kidney Beans01.20.434.21.550.79NA78208.9300.4211274
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried31.80.520.582.581.81.32NA21801160NANA272
Roasted PecansDry Roasted Pecans140.890.212.31.40.37NA31.801.402.58NA262
Almond pasteNuts, almond paste00.160.822.820.220.071NA14500.20270258
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA258
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.210.4914141.6NA47002.78051.85.36256
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.640.578.33141.6NA47202.780NANA256
Adzuki BeansRaw Adzuki Beans20.90.445.22.90.7NA1234000NANA252
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.95240
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.920.940.222.41.460.37NA29.801.405.02NA240
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA240
Roasted Macadamia NutsDry Roasted Macadamia Nuts01.40.174.51.20.71NA2001.401.130234
NattoNatto00.320.3800.430.26NA16025.800.0246228
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7.941.60.756.950.951.3NA21601220NANA228
Roasted PistachiosDry Roasted Pistachio Nuts25.81.380.462.7212.23NA10105.9504.326216
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt20.250.0461.330.780.18NA284020NANA206
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.420.131.10.790.19NA29000.790NANA194
TahiniSesame Butter from Roasted Kernels5.952.420.94111.380.3NA1940000.50189
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.340.0990.20.280.2NA53.6000NANA189
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.120.21.21.60.6NA1802.980NANA183
Toasted Dried CoconutToasted Dried Coconut Meat00.120.21.221.620.61NA1802.980NANA183
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.30.182.981.170.87NA143076.20NANA179
Dried CoconutDried Coconut Meat00.120.21.21.60.6NA1802.9800.870.6179
Boiled SoybeansBoiled Soybeans no Salt00.310.570.790.360.46NA10703.3700.6938171
Chinese ChestnutsRaw Chinese Chestnuts200.320.361.61.10.81NA135071.40NANA167
FalafelHome prepared Falafel20.290.332.070.580.25NA18503.180NANA163
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.540.0730.820.630.073NA7.94000NANA163
TempehTempeh00.150.715.240.550.43NA47.60.16000.7938.3161
Chickpeas Raw Chickpeas 5.950.950.423.063.161.06NA110507.9401.6318157
Cooked TempehTempeh, cooked00.110.714.240.90.39NA41.70.28000.7938.3153
Commercial HummusHummus, commercial20.320.252.030.690.29NA950003.0645.2149
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.370.21.40.450.26NA16103.5701.876.95147
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.70.111.71.81.32NA2180300NANA147
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.590.711.71.81.3NA216029.80NANA147
ShoyuShoyu Soy Sauce00.0650.334.360.590.29NA27.800000147
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.480.1210.480.14NA2960001.736.55139
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.470.120.540.50.25NA272000NANA135
Vitamins in Top 100 Nuts & Legumes with the highest Magnesium content per 7 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 7 ounces.
Top 5 nuts & legumes with most amount of magnesium per 7 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