Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.15262
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.2
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked38.50.271584.6461.8NA165135293.851.9263
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt38.50.27NA0.77461.8NA165135293.851.9263
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.4
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant16.60.16NA1.316.61.5NA10966.2NA16.62.25207
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched11.50.15NA0.77501.45NA142112NA01.6264
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked11.50.15NA5.73501.45NA1421122901.6264
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.5286
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.5286
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.3613
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared32.30.15NA7.14201.4NA14936.319.4161.98284
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.850.28NA0.7730.81.37NA127100NA01.54264
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.850.28NA5.630.81.37NA1271002901.54264
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.1395
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.33280
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.4
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.6197
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.4
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.6
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.5278
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.6313
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.68
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.3573
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.3573
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Minerals in Top 100 Cereals with the highest Manganese content per 500 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Manganese per 500 calories.
Top 5 cereals with most amount of manganese per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff