Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.88283
Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.6247
Soy CheeseSoybean, curd cheese1.3200.0930.330.0770.046NA14.60000.43.05151
ShoyuShoyu Soy Sauce00.0620.314.140.560.28NA26.400000140
MothbeansRaw Mothbeans0.580.160.0270.820.450.11NA18901.170NANA111
Cooked Oat BranOat bran, cooked00.40.0850.360.540.063NA15000NANA100
Soy FlourRaw Full-fat Soy Flour1.40.130.2710.370.11NA79.50000.451699
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.396
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt0.850.110.020.570.330.079NA12200.850NANA89
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.180.0540.470.340.081NA12400.340NANA83
Mungo BeansRaw Mungo Beans0.290.080.0740.420.270.082NA63.3000NANA78.3
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.175
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.230.0320.350.270.032NA3.4000NANA70
BuckwheatBuckwheat00.0290.122.050.360.0615.428.75000NANA67.3
Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.32067
TamariSoy sauce made from soy (tamari)00.0980.256.60.630.33NA300000066.7
Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA66.4
Large Lima BeansRaw Large Lima Beans00.150.060.450.40.15NA1170000.211.7866.3
Roasted BuckwheatRoasted Buckwheat Groats00.0650.0781.50.360.1NA12000NANA64
SoybeansRaw Soybeans0.220.20.20.360.180.085NA8401.3500.1910.562.8
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1.90.140.0711.430.410.055NA89.500.9500.142.5760
White BeansRaw White Beans00.130.0440.140.220.095NA1170000.0631.757
Broadbeans Raw Broadbeans 0.880.160.0980.830.290.11NA12400.4100.0152.6456.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.170.0650.510.380.098NA1190000.211.7656
Great Northern BeansRaw Great Northern Beans00.190.070.580.320.13NA14201.5600.0651.7755.8
Boiled BuckwheatCooked Buckwheat Groats00.0430.0421.020.390.084NA15.20000.0982.0755.4
French BeansRaw French Beans00.160.0640.610.230.12NA11601.340NANA55
Common CowpeasRaw Common Cowpeas0.890.250.0670.620.450.11NA18800.4500.121.554.8
NattoNatto00.0760.0900.10.062NA3.806.1600.0051154.5
Mung BeansRaw Mung Beans1.730.180.0670.650.550.11NA18001.400.152.654.5
Small White BeansRaw Small White Beans00.220.0620.40.220.13NA115000NANA54.5
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.66053.5
Pigeon Peas Raw Pigeon Peas 0.290.190.0550.860.370.083NA133000NANA53.4
Cooked QuinoaQuinoa, cooked00.0890.0920.34NA0.1NA350000.53053.3
Pink BeansRaw Pink Beans00.230.0560.550.290.15NA1350000.0611.6653
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.180.0450.380.180.052NA1130000.662.553
Navy BeansRaw Navy Beans00.230.0490.650.220.13NA1080NA00.0060.7452
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.130.0720.490.160.09NA56.301.2500.652.4351.4
Soy NutsDry-roasted Soybeans00.0950.170.240.110.05NA45.701.020NA8.2450.8
Pinto BeansRaw Pinto Beans00.210.0610.340.230.14NA15101.800.0611.650.7
SorghumSorghum Grain00.10.0291.120.110.13NA6.080000.15NA50
Black BeansRaw Black Beans00.260.0570.570.260.084NA1300000.0621.6450
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.5250
Boiled SoybeansBoiled Soybeans no Salt00.090.170.230.10.14NA31.400.9900.21150
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.5349.6
Cooked TeffTeff, cooked00.180.0330.9NA0.096NA180NANANANA49.5
Canned Large Lima BeansLima beans, large, mature seeds, canned00.070.0430.330.330.12NA63.3000NANA49.4
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.849.2
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.070.184.70.450.24NA21.70000048.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.0380.0190.460.250.14NA7201.1400.0512.5348
BulgurDry Bulgur00.0680.0341.50.30.1NA7.90000.0180.5648
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.170.0420.190.180.089NA96000NANA48
Cooked Spinach SpaghettiSpaghetti, spinach, cooked6.150.0750.0791.180.140.074NA9.23000NANA47.7
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0810.130.140.091NA24.400.2600.0133.0847.4
Black Turtle BeansRaw Black Turtle Beans00.270.0570.580.270.084NA1310000.0621.6547
Spinach Spaghetti Dry Spinach Spaghetti 6.20.10.0531.220.330.087NA130000.240.746.8
Cranberry BeansRaw Cranberry Beans00.220.0640.430.220.092NA180000NANA46.6
SoymilkSoymilk Unfortified00.110.130.950.690.14NA33.30000.25.5646.3
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt0.950.160.0580.550.390.064NA15100.9500.142.5745.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt0.860.170.0470.430.350.086NA17900.3400.241.4745.7
OatsOats00.20.0360.250.350.0315.6314.4000NANA45.5
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.110.0450.420.160.008NA49.600.920NANA45.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.0850.0330.10.160.067NA58.30000.682.545.3
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1.40.0280.071.350.170.063NA46.502.540NANA45
FuyuSalted and Fermented Tofu00.140.0870.330.110.078NA2500.170NANA45
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.130.0530.40.240.093NA7101.1400.692.6344.7
Canned White BeansBeans, white, mature seeds, canned00.0840.0320.0990.160.066NA570000.692.5444.7
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0610.880.0840.085NA7200.3300.0163.2844.3
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.170.0420.380.20.12NA1130000.662.543.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.10.0480.420.170.081NA5800.930NANA43.4
Chickpea flourChickpea flour (besan)0.520.130.0270.460.160.13NA1130000.212.3543
Tofu YogurtTofu yogurt2.130.0640.0210.26NA0.021NA6.402.6600.333.7242.6
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA42.5
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.130.050.580.230.099NA86.401.10NANA42.4
TempehTempeh00.0410.191.380.140.11NA12.50.042000.211042
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0580.0580.2910.1NA110000.0123.3742
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.130.0440.520.370.062NA119000NANA42
Kidney BeansRaw All Types Kidney Beans00.160.0660.620.230.12NA11801.3500.0665.742
Canned Navy BeansBeans, navy, mature seeds, canned00.120.0490.430.150.091NA5500.6200.692.5741.6
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA41.4
Red Kidney BeansRaw Red Kidney Beans00.180.0640.630.230.12NA11701.3400.0621.6641
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.090.050.560.340.075NA95000NANA40.6
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.5640.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.110.0710.260.0920.064NA2000.140NANA40.3
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0630.020.330.170.09NA29.300.8500.672.5640.2
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0630.020.330.170.16NA29.300.8500.672.5640.2
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.0740.2
Brown RiceRaw Medium-grain Brown Rice00.110.0121.20.410.14NA5.52000NANA39.5
Cooked TempehTempeh, cooked00.0280.181.10.230.1NA10.80.072000.219.939.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.110.0680.260.0890.062NA19.700.1300.0133.1639.5
Cooked Brown RiceCooked Medium-grain Brown Rice00.0910.0111.20.350.13NA3.57000NANA39.3
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt0.910.0880.0810.650.140.065NA9500.2700.0182.6439
Canned Refried BeansRefried beans, canned, traditional style00.0840.0880.410.210.11NA12.206.6700.12.3339
TriticaleTriticale00.120.040.430.390.041NA21.70000.27NA38.7
Adzuki BeansRaw Adzuki Beans0.30.140.0670.80.450.11NA189000NANA38.6
Cooked SpeltSpelt, cooked00.0810.0242.02NA0.063NA10.200NA0.2NA38.6
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0470.0470.610.170.066NA9300.960NANA38.6
Boiled BulgurCooked Bulgur00.0690.0341.20.410.1NA21.70000.0120.638.6
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.150.130.680.20.06NA6702.9700.682.5338.5
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.150.130.680.20.06NA6702.9700.682.5338.5
Vitamins in Top 100 Legumes & Cereals with the highest Magnesium content per 100 kcal
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Magnesium per 100 calories.
Top 5 legumes & cereals with most amount of magnesium per 100 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans