Hemp SeedsHulled Hemp Seeds11.280.299.2NA0.6NA11000.500.85.9700
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels10.270.1550.750.14NA5801.902.187.3592
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.070.154.430.570.1NA5701.800.564.5550
Watermelon Seed KernelsDried Watermelon Seed Kernels00.190.153.550.350.089NA58000NANA515
Soy FlourRaw Full-fat Soy Flour60.581.164.321.60.46NA3450001.9570429
FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.3392
MothbeansRaw Mothbeans20.560.0912.81.540.37NA649040NANA381
BrazilnutsDried Brazilnuts00.620.0350.30.180.1NA2200.705.650376
Sesame FlourHigh fat Sesame Flour32.70.2913.42.930.15NA31000NANA361
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.80.254.60.0510.8NA98000NANA356
Whole Sesame SeedsDried Whole Sesame Seeds00.790.254.50.050.79NA970000.250351
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels31.20.475.440.680.15NA960000.250346
Sesame Seed KernelsDried Hulled Sesame Seed Kernels30.70.095.80.290.4NA1150001.680345
ChiaDried Chia SeedsNA0.620.178.83NANANA4901.6NA0.5NA335
Sunflower SeedsDried Sunflower Seed Kernels31.480.368.341.131.35NA22701.40350325
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0530.166.751.170.55NA23702.7023NA311
Dried PilinutsNuts, pilinuts, dried20.910.0930.520.480.12NA6000.6NANANA302
Cashew NutsRaw Cashew Nuts00.420.0581.060.860.42NA2500.500.934292
SoybeansRaw Soybeans10.870.871.620.790.38NA3750600.8547280
Plain Almond ButterPlain Almond Butter no Salt00.0410.943.160.320.157.35300024.20279
Roasted AlmondsDry Roasted Almonds00.0771.23.640.320.14NA55000240279
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0920.783.670.230.12NA27000260274
Oil Roasted CashewsOil Roasted Cashew Nuts00.360.221.740.880.32NA2500.300.9234.7273
AlmondsNuts, almonds00.211.143.60.470.14574400025.60270
Blanched AlmondsNuts, almonds, blanched00.190.713.50.310.12NA4900023.80268
Mungo BeansRaw Mungo Beans10.270.251.450.910.28NA216000NANA267
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds30.0340.0520.290.0560.037NA900.30NANA262
Roasted CashewsDry Roasted Cashew Nuts00.20.21.41.220.26NA690000.9234.7260
Cashew ButterPlain Cashew Butter no Salt00.310.191.61.20.25NA68000NANA258
Pine NutsDried Pine Nuts10.360.234.40.310.094133400.809.3354251
Pinyon Pine NutsDried Pinyon Pine Nuts11.240.224.370.210.11NA58020NANA234
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
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
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
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts30.340.122.050.920.62NA8803.8015.3NA173
HickorynutsDried Hickorynuts70.870.130.911.750.19NA40020NANA173
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
Peanut SpreadLow Sugar Peanut Spread00.120.1216.41.230.47NA1440008.060.6164
HazelnutsNuts, hazelnuts or filberts10.640.111.80.920.56NA11306.301514163
Black Turtle BeansRaw Black Turtle Beans00.90.191.960.90.29NA4440000.215.6160
Blanched HazelnutsBlanched Hazelnuts Or Filberts20.480.111.550.820.59NA7802017.5NA160
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.110.1113.71.120.42NA920006.30.5160
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.7158
Cranberry BeansRaw Cranberry Beans00.750.211.460.750.31NA604000NANA156
Roasted SoybeansSoybeans roasted without salt00.10.151.40.450.21NA21102.20NANA145
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
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried160.260.291.30.90.67NA110058.50NANA137
Roasted PecansDry Roasted Pecans70.450.111.170.70.19NA1600.701.3NA132
Almond pasteNuts, almond paste00.0820.411.420.110.036NA7300.1013.50130
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA130
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.110.257.047.040.8NA23701.40262.7129
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.330.294.27.060.81NA23801.40NANA129
Adzuki BeansRaw Adzuki Beans10.460.222.631.470.35NA622000NANA127
PecansPecans nuts30.660.131.170.860.2122.72201.101.43.5121
Oil Roasted PecansNuts, pecans, oil roasted, without salt added50.470.111.20.740.19NA1500.702.53NA121
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA121
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.710.0872.270.60.36NA1000.700.570118
NattoNatto00.160.1900.220.13NA801300.0123115
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried40.80.383.50.480.66NA109061.30NANA115
Roasted PistachiosDry Roasted Pistachio Nuts130.70.231.370.511.12NA510302.1713109
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt10.120.0230.670.390.093NA143010NANA104
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.210.0640.550.40.095NA14600.40NANA98
TahiniSesame Butter from Roasted Kernels31.220.475.450.690.15NA980000.25095
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.170.050.10.140.099NA27000NANA95
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0610.10.610.810.3NA901.50NANA92
Toasted Dried CoconutToasted Dried Coconut Meat00.0610.10.620.820.31NA901.50NANA92
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.150.091.50.590.44NA72038.40NANA90
Dried CoconutDried Coconut Meat00.060.10.60.80.3NA901.500.440.390
Boiled SoybeansBoiled Soybeans no Salt00.160.290.40.180.23NA5401.700.351986
Chinese ChestnutsRaw Chinese Chestnuts100.160.180.80.560.41NA680360NANA84
FalafelHome prepared Falafel10.150.171.040.290.13NA9301.60NANA82
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.270.0370.410.320.037NA4000NANA82
TempehTempeh00.0780.362.640.280.22NA240.08000.419.381
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.350.0540.850.90.67NA1100150NANA74
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.30.360.850.90.66NA1090150NANA74
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
Vitamins in Top 100 Nuts & Legumes with the highest Magnesium content per 100 g
In the above table you can find and compare the amount of vitamins in all nuts & legumes , sorted by most amount of Magnesium per 100 grams.
Top 5 nuts & legumes with most amount of magnesium per 100 grams 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