DockRaw Dock6001.8NA32.714054.76NA859531812.354.52.731268
Boiled DockBoiled and Drained Dock5701.7NA3113354.55NA780481513.5452.551404
Boiled Swiss ChardBoiled and Drained Swiss Chard8702.45NA3412905NA495823513.526854.951390
Swiss ChardRaw Swiss Chard8052.83NA28.412795.78NA726598414.233635.71463
Boiled SpinachBoiled and Drained Spinach17742.2749346.6113512NA730607819.69139.91190
EpazoteRaw Epazote25781.8NA17.6113429NA80659348.4440310.3836
Water ConvolvulusRaw Water Convolvulus 12160.36NA26.411212.53NA616492614.217842.841460
Boiled PurslaneBoiled and Drained Purslane13001.9NA1311175.1NA6178133157332.831559
SpinachRaw Spinach12911.7NA35.3103011.7NA63972781310306.91192
PurslaneRaw Purslane9751.7NA3010204.55NA660741013.56752.551393
Canned SpinachCanned Spinach, Solids with Salt16572.35NA309917.8NA574451318.3420061197
NopalesRaw Nopales30750.98NA119758.57NA3004819133944.71765
Beet GreensRaw Beet Greens15952.6NA359555.33NA5591039112.330825.21241
Cooked NopalesCooked Nopales no Salt32800.98NA109408.16NA3203900144004.21886
Canned Spinach with LiquidsCanned Spinach Solids and Liquids13111.83NA258847.8NA50536321911846.631472
Irishmoss SeaweedRaw Irishmoss Seaweed4410.91NA54.58822.27NA9613864.341012498
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips8402NA20.48505.36NA990608091103893
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas9412.1NA158455.6NA573478612.3823.271245
Kelp SeaweedRaw Kelp Seaweed11720.91NA208441.4NA2936214.916268.6569
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.142014
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips3711.77NA98294.73NA67953127.941152.65783
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated3480.58NA788136.87NA3103465NA50903867
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach12001.93NA16.580013NA550255022.526757.752370
Frozen SpinachUnprepared Frozen Spinach13341.5NA19.67767.3NA5073579627665.8933
Agar SeaweedRaw Agar Seaweed6230.7NA21.57734.3NA57.726088.081046.71054
Boiled Beet GreensBoiled and Drained Beet Greens12672.8NA217565.7NA456101001026785.56990
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.5
BorageRaw Borage13291.86NA477435NA75767141311432.861329
CardoonRaw Cardoon12354.08NA12.47414.5NA40670593.53300031659
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach13501.42NA17.37246.33NA441266548.58564.32785
Wakame SeaweedRaw Wakame Seaweed10001.9NA14.57139.33NA5333334.6758132.53533
Boiled BorageBoiled and Drained Borage12241.7NA43.76844.62NA66058921110562.641103
Cooked Malabar SpinachMalabar spinach, cooked16171.45NA19.36263.33NA470333911.77173.91207
Dried ChivesFreeze-dried Chives7840.66NA19.36171.3NA50028559.0767.54.941.93
Pumpkin LeavesRaw Pumpkin Leaves6162.1NA356005.6NA1642688414.21743.161467
Boiled CardoonBoiled and Drained Cardoon982NANA9.955861.8NA314534513.624002.451274
WatercressRaw Watercress32732.1NA5.455736.65NA1636900024.5111832594
Potherb JuteRaw Potherb Jute18352.25NA425651.1NA73249327.9470.66.97774
ArugulaRaw Arugula19200.91NA17.55643.85NA62444283.63245.641101
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves6141.9NA45.75435.07NA11296257131142.861322
OkraRaw Okra7450.99NA5.645187.16NA55527186.3663.65.27814
Boiled Potherb JuteBoiled and Drained Potherb Jute17112.07NA25.55031NA58444597.3896.4707
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers7402NA17.6500NANA68021201412021904
Sweet Potato LeavesRaw Sweet Potato Leaves557NANA6.93500NANA57936296.4343NA620
Boiled OkraBoiled and Drained Okra10501.16NA3.84914NA43618415.45825.861262
Pumpkin FlowersRaw Pumpkin Flowers780NANA14480NANA980346014100NA1903
Baby Zucchini SquashRaw Baby Zucchini Squash3001.4NA11.34712.8NA132965574.343121325
CeltuceRaw Celtuce6500.67NA9.1746711.5NA6505500151834.51575
Fireweed LeavesRaw Fireweed Leaves12500.93NA745419.5NA31514392.62997.75206
Sprouted Navy BeansRaw Sprouted Navy Beans671.6NA8.644521.83NA44813752.758.24354
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus8100.32NA204502.15NA630426013.518302.41394
Leafy Tips CowpeasRaw Leafy Tips Cowpeas6521.98NA204455.27NA9347079.372.43929
Chinese CabbageRaw Chinese Cabbage24230.48NA18.54383.67NA854581511.515004.42200
Frozen OkraFrozen Okra, Unprepared8100.83NA5.74308.73NA42021106305.3908
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids25291.78NA32.44295.94NA45030211559364.932029
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans61.51.5NA8.14271.7NA39612192.3543.73292
ChivesRaw Chives9201.57NA164203.73NA58029609305.6907
ParsleyFresh Parsley11501.24NA51.74171.33NA48346170.834678.9731
Cooked Frozen OkraBoiled and Drained Frozen Okra7660.79NA5.384148.73NA38319036.2315.07943
Steamed Sweet Potato LeavesSweet potato leaves, cooked, steamed, without salt2830.28NA5.44111.96NA34326747.7602.23765
Canned Hearts Of PalmHearts of palm, canned6211.43NA33.540715NA69618967.5456412.3966
Chrysanthemum LeavesRaw Chrysanthemum Leaves14631.7NA28.840011.8NA67570883.7514758.881143
Garland ChrysanthemumRaw Garland Chrysanthemum14631.7NA28.640011.8NA6757088NA14758.881143
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas4430.68NA6.83952.1NA44314666.1427.32.3586
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Chicory GreensRaw Chicory Greens13043.85NA11.73915.6NA61354783.95875.481200
Scallop Summer SquashRaw Scallop Summer Squash3171.7NA6.673832.6NA60030333.3316.74.831570
ArtichokesRaw Artichokes2811.47NA8.173831.63NA57423621.286003.13542
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin3601.04NA7.43803.46NA74052804606.61904
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Frozen Turnip GreensFrozen Turnip Greens, Unprepared16090.78NA20.63685.03NA368250912.31642.31267
Drumstick PodsRaw Drumstick Pods2430.68NA2.93652.1NA40537385.683413.65715
Boiled Young Pods With Seeds CowpeasBoiled and Drained Young Pods With Seeds Cowpeas4850.63NA6.183621.93NA43217296.1826.52.1790
Peeled CucumberRaw Peeled Cucumber4202.13396.63602.2NA63040803605.12902
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash4051.55NA5.43603.2NA58528803155.851406
Garden CressRaw Garden Cress7591.6NA123565.2NA71356818.441312.16838
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash2811.56NA6.23562.4NA52526253.7518.84.51781
Mustard GreensRaw Mustard Greens12781.83NA18.2356NANA6444267102222.781008
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds4172.05NA12.53522.45NA91310307.8378.3121211
Boiled Drumstick PodsBoiled and Drained Drumstick Pods1670.65NA3.753502NA40838085.833583.5737
Cooked Tahitian TaroCooked Tahitian Taro no Salt10160.52NA10.63481.15NA45742485.453680.68590
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared2701.28NA7.23452.43NA52531353755.551405
Coriander LeavesRaw Coriander Leaves8742.93NA233395.56NA626679611.76006.521203
Boiled Garden CressBoiled and Drained Garden Cress7961.5NA10.43394.85NA626460411.71041.961207
Boiled Turnip GreensBoiled and Drained Turnip Greens20553.8NA123305.06NA435304513.54352.11398
Cooked Broccoli RaabBroccoli raab, cooked14160.9NA15.23244.56NA984411615.66726.51097
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash2400.88NA6.243243.16NA49230363.6724.11107
Taro LeavesRaw Taro Leaves7641.93NA163215.1NA42946296.4321.42.93612
Tahitian TaroRaw Tahitian Taro8800.48NA8.863201.07NA30741324.773410.61600
Summer SquashRaw All Varieties Summer Squash2810.96NA6.563193.3NA71349133.7537.55.441775
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin2820.94NA6.533183.12NA67146063.531415.651673
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash3321.45NA6.953162.7NA50535053.1631.64.581489
Canned Turnip GreensCanned Turnip Greens no Salt18631.3NA243164.15NA3322226114583.631495
Savoy CabbageRaw Savoy Cabbage3890.69NA4.443112NA46725561031131011
Sprouted Radish SeedsRaw Sprouted Radish Seeds3560.84NA63071.8NA7886004.2423.9628
Grape LeavesRaw Grape Leaves11711.34NA8.53069.2NA2948772.9292.16237
Balsam-pear , PodsRaw Balsam-pear , Pods3350.6NA7.63001.57NA54752243.5388.2141659
Broccoli RaabRaw Broccoli Raab14730.57NA293005.4NA995267313.645010.51262
ButterburRaw Butterbur22072.2NA2.143005.87NA2571403619.31503.432025
Minerals in Top 100 Nuts & Vegetables with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of minerals in all nuts & vegetables , sorted by most amount of Magnesium per 300 calories.
Top 5 nuts & vegetables with most amount of magnesium per 300 calories are:
- Raw Dock
- Boiled and Drained Dock
- Boiled and Drained Swiss Chard
- Raw Swiss Chard
- Boiled and Drained Spinach