Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.3533100
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.37161252778
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.72425
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.5241202350
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.81182183
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA1122044
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.61556
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.8571492
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA1221433
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.31413
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.41393
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.31373
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.2346811369
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.61330
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.51290
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.61234
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA431199
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.31159
Plain Almond ButterPlain Almond Butter no Salt243722016.50.02854074.717.600.07917.241831107
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.3831107
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added240921916.7053.70701800.1617.441.784.31087
Oil Roasted CashewsOil Roasted Cashew Nuts230219033.60.2733.60119200.320.3219.213671084
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.6841072
Blanched AlmondsNuts, almonds, blanched234220815.70.0164907418.400.1217.739.3851064
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.61040
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.81032
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.71024
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750996
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.3996
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654984
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492949
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.7933
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.546929
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6917
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6877
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856782
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8730
OatsOats154427.44.830.449.620263NANANANA4267703
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5703
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA4253691
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.7687
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.5687
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642655
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.8651
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.3647
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.4635
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.149463635
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.4627
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.858572
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3572
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8568
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA27544
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4544
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558540
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.5528
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.7524
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.7516
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.4516
TriticaleTriticale13348.31.450.243.40286NANANANANA51.8516
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.7512
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.3512
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555508
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.4504
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2504
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461492
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5488
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.4480
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.5480
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.34280480
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.7472
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.6472
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.831468
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238464
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330460
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA21456
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7452
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.7445
RyeRye grain13416.470.780.432.603013.90.440.642.86041437
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.5433
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.6413
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA2841385
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.7381
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA57377
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.5377
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5369
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445369
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2715274243NA3085.4NANANANANA21365
Toasted Dried CoconutToasted Dried Coconut Meat2350187165NA2.040176NANANANANA21365
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted9494.720.690.121.10208NANANANANA17.8357
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.3357
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4357
Chinese ChestnutsRaw Chinese Chestnuts8894.40.650.111.020195NANANANANA16.7333
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7325
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3314
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA20294
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.4294
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA31433254
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7983.180.470.0790.740179NANANANANA11.8254
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5254
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.574743250
Macronutrients in Top 100 Cereals & Nuts with the highest Magnesium content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Magnesium per 14 ounces.
Top 5 cereals & nuts with most amount of magnesium per 14 ounces are:
- Crude Rice Bran
- Hulled Hemp Seeds
- Crude Wheat Bran
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels