Rice BranCrude Rice Bran02.750.28347.44.07NA630004.91.9781
Wheat BranCrude Wheat Bran00.520.5813.62.181.3NA790001.51.9611
Soy FlourRaw Full-fat Soy Flour60.581.164.321.60.46NA3450001.9570429
MothbeansRaw Mothbeans20.560.0912.81.540.37NA649040NANA381
SoybeansRaw Soybeans10.870.871.620.790.38NA3750600.8547280
Mungo BeansRaw Mungo Beans10.270.251.450.910.28NA216000NANA267
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.327251
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.20248
Wheat GermCrude Wheat Germ01.90.56.82.261.3NA281000NANA239
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.2235
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA231
Soy CheeseSoybean, curd cheese200.140.50.120.07NA220000.64.6228
Soy NutsDry-roasted Soybeans00.430.761.060.470.23NA20504.60NA37228
Large Lima BeansRaw Large Lima Beans00.510.21.541.360.51NA3950000.726224
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA221
Raw QuinoaQuinoa, uncooked10.360.321.520.770.49NA1840NA02.440197
Broadbeans Raw Broadbeans 30.560.332.830.980.37NA42301.400.059192
White BeansRaw White Beans00.440.150.480.730.32NA3880000.215.6190
Great Northern BeansRaw Great Northern Beans00.650.241.961.10.45NA48205.300.226189
Mung BeansRaw Mung Beans60.620.232.251.90.38NA62504.800.519189
French BeansRaw French Beans00.540.222.10.790.4NA39904.60NANA188
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.570.221.71.260.33NA4000000.75.9188
Common CowpeasRaw Common Cowpeas30.850.232.081.50.36NA63301.500.395184
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.9184
Small White BeansRaw Small White Beans00.740.211.340.730.44NA386000NANA183
Pigeon Peas Raw Pigeon Peas 10.640.192.971.270.28NA456000NANA183
Pink BeansRaw Pink Beans00.770.191.910.53NA4630000.215.7182
Peanut ButterSmooth Peanut Butter00.110.11131.040.55NA350005.940179
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.150.214.410.47NA970004.930178
OatsOats00.760.140.961.350.122256000NANA177
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.9177
Pinto BeansRaw Pinto Beans00.710.211.170.790.47NA52506.300.215.6176
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0850.089141.20.46NA12000.806.90176
Navy BeansRaw Navy Beans00.780.162.20.740.43NA3640NA00.022.5175
Spinach Spaghetti Dry Spinach Spaghetti 230.370.24.551.20.32NA480000.74152174
Black BeansRaw Black Beans00.90.191.960.90.29NA4440000.215.6171
PeanutsRaw Peanuts00.640.14121.770.35NA2400008.330168
Chickpea flourChickpea flour (besan)20.490.111.760.610.49NA4370000.839.1166
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA165
BulgurDry Bulgur00.230.125.11.040.34NA270000.061.9164
Peanut SpreadLow Sugar Peanut Spread00.120.1216.41.230.47NA1440008.060.6164
Black Turtle BeansRaw Black Turtle Beans00.90.191.960.90.29NA4440000.215.6160
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.110.1113.71.120.42NA920006.30.5160
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.9160
Cranberry BeansRaw Cranberry Beans00.750.211.460.750.31NA604000NANA156
Roasted SoybeansSoybeans roasted without salt00.10.151.40.450.21NA21102.20NANA145
Oat FlourPartially Debranned Oat Flour00.690.131.470.20.13NA320000.73.2144
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA144
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA143
Kidney BeansRaw All Types Kidney Beans00.530.222.060.780.4NA39404.500.2219140
Red Kidney BeansRaw Red Kidney Beans00.610.222.10.780.4NA39404.500.215.6138
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.9137
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.6136
Hulled BarleyBarley, hulled10.650.294.60.280.32NA190000.572.2133
TriticaleTriticale00.420.131.431.320.14NA730000.9NA130
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.4128
Adzuki BeansRaw Adzuki Beans10.460.222.631.470.35NA622000NANA127
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.3127
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.3127
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.9124
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.4123
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.8119
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry90.230.0872.430.480.21NA2500NANANA119
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.9117
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.6116
NattoNatto00.160.1900.220.13NA801300.0123115
MilletRaw Millet00.420.294.70.850.3811.4850000.050.9114
Brown Rice FlourRice flour, brownNA0.440.086.341.60.74NA160000.6NA112
RyeRye grain10.320.254.271.460.29NA380000.855.9110
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt10.120.0230.670.390.093NA143010NANA104
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.370.197.950.80.28NA59NANANA0.170.9104
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.210.0640.550.40.095NA14600.40NANA98
Barley Malt flourBarley malt flour10.310.315.640.580.66NA3800.600.572.297
Barley flourBarley flour or meal00.370.116.270.150.48.680000.572.296
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.480.133.20.950.24NA60000NANA95
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.170.050.10.140.099NA27000NANA95
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.393
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.993
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.990
Boiled SoybeansBoiled Soybeans no Salt00.160.290.40.180.23NA5401.700.351986
FalafelHome prepared Falafel10.150.171.040.290.13NA9301.60NANA82
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.270.0370.410.320.037NA4000NANA82
Wheat SproutsSprouted Wheat00.230.163.10.950.27NA3802.60NANA82
TempehTempeh00.0780.362.640.280.22NA240.08000.419.381
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.279
Chickpeas Raw Chickpeas 30.480.211.541.60.54NA5570400.82979
Cooked TempehTempeh, cooked00.0540.362.140.450.2NA210.14000.419.377
Commercial HummusHummus, commercial10.160.131.020.350.15NA480001.542375
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.190.10.710.230.13NA8101.800.943.574
ShoyuShoyu Soy Sauce00.0330.172.20.30.15NA140000074
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.240.0590.510.240.069NA1490000.873.370
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.240.0590.270.250.13NA137000NANA68
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.260.0630.570.30.18NA1680000.983.765
Corn BranCrude Corn Bran40.010.12.740.640.15NA40000.420.364
Cooked QuinoaQuinoa, cooked00.110.110.41NA0.12NA420000.63064
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.120.0460.140.230.093NA810000.943.563
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt20.150.0751.50.430.058NA940100.152.763
Split Green PeasRaw Split Green Peas70.720.243.60.960.14NA1501.800.121663
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.963
Cooked Spinach SpaghettiSpaghetti, spinach, cooked80.0970.11.530.180.096NA12000NANA62
Vitamins in Top 100 Legumes & Cereals with the highest Magnesium content per 100 g
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 grams.
Top 5 legumes & cereals with most amount of magnesium per 100 grams are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans