Rice BranCrude Rice Bran143395191.4332.402254.10.910.912.279560.63543
Wheat BranCrude Wheat Bran98019.32.860.769.2502931.86NANANA19470.52771
Soy FlourRaw Full-fat Soy Flour19699413.56.2546.6014534NANANA43.51721946
MothbeansRaw Mothbeans15567.31.651.22.20279NANANANANA1041728
SoybeansRaw Soybeans202390136.0345013733.2NANANA421661270
Mungo BeansRaw Mungo Beans15477.440.524.530.330268NANANANA831141211
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.21139
Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.51125
Wheat GermCrude Wheat Germ1633447.553.28240235NANANANA601051084
Oat BranRaw Oat Bran1116326.020.551203006.58NANANA7078.51066
BuckwheatBuckwheat155615.43.360.354.360324NANANANA45.4601048
Soy CheeseSoybean, curd cheese68536.75.32.4518.3031.37.26NANANA056.71034
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.71961034
Large Lima BeansRaw Large Lima Beans15333.130.730.430.98028738.6NANANA86971016
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.21002
Raw QuinoaQuinoa, uncooked166927.53.21.1813.50291NANANANA31.864894
Broadbeans Raw Broadbeans 15476.941.150.212.64026426NANANA113118871
White BeansRaw White Beans15103.860.990.750.902739.57NANANA69106862
Great Northern BeansRaw Great Northern Beans15385.171.60.971.2028310.3NANANA9299857
Mung BeansRaw Mung Beans15745.21.580.121.6028430NANANA74108857
French BeansRaw French Beans15569.1613.4720291NANANANA11485.3853
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans15204.20.990.591.32028537.7NANANA9394853
Common CowpeasRaw Common Cowpeas15245.71.50.91.56027231.3NANANA48107835
TeffRaw Teff166510.82.040.614.25NA3328.352.133.32.836.360.3835
Small White BeansRaw Small White Beans15245.351.381.051.250282NANANANA11396830
Pigeon Peas Raw Pigeon Peas 15566.761.50.163.530285NANANANA6898830
Pink BeansRaw Pink Beans15565.131.3211.202919.7NANANA57.695826
Peanut ButterSmooth Peanut Butter2667225430.1851010929.5018.6112699812
Dry-roasted PeanutsDry-roasted Peanuts, no salt2663225350.124409622.20022.238110807
OatsOats176431.35.520.5110301NANANANA4876.6803
Wild RiceRaw Wild Rice16194.90.711.361.7034011.3NANA3.042867803
Pinto BeansRaw Pinto Beans15745.581.071.080.7702849.5700.59970.397798
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt271723839.40.1768.5069.2190.360.3618.342.6127798
Navy BeansRaw Navy Beans15296.80.772.441.5NA27617.600.951569.4101794
Spinach Spaghetti Dry Spinach Spaghetti 16877.121.030.342.57033912.3NANANA4860.6789
Black BeansRaw Black Beans15476.441.661.261.502839.6NANANA70.398776
PeanutsRaw Peanuts257222328.50.01470.607321.4NANANA38.6117762
Chickpea flourChickpea flour (besan)175530.33.140.5113026249.2NANANA49102753
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.448748
BulgurDry Bulgur15516.031.050.12.3503441.86NANANA56.755.7744
Peanut SpreadLow Sugar Peanut Spread294824946.40.4173.4064.529NANANA35.4112744
Black Turtle BeansRaw Black Turtle Beans15384.11.050.80.9602879.6NANANA70.396726
Chunk Style Peanut ButterPeanut butter, chunk style, without salt267222734.50.3563098380191936.3109726
Dark Rye FlourRye flour, dark1474101.220.674.08031110.51.0418.1610872726
Cranberry BeansRaw Cranberry Beans15205.581.431.11.30272NANANANA112104708
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.3175658
Oat FlourPartially Debranned Oat Flour183341.47.30.6614.402983.6300.452.2729.566.5653
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA62653
Brown RiceRaw Medium-grain Brown Rice1642122.430.194.160346NANANANA15.434649
Kidney BeansRaw All Types Kidney Beans15103.760.541.270.81027210NANANA113107635
Red Kidney BeansRaw Red Kidney Beans15294.80.71.621.0302789.53NANANA69102626
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.560621
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.566617
Hulled BarleyBarley, hulled160610.42.20.54.5303333.63NANANA78.556.6603
TriticaleTriticale15249.51.660.283.870327NANANANANA59590
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.763581
Adzuki BeansRaw Adzuki Beans14922.40.87NA0.510285NANANANA57.690576
CornYellow Corn Grain 165621.53.030.299.503372.9NANANA3342.7576
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA3337576
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.370562
Whole Sorghum FlourWhole-grain Sorghum Flour1628152.40.286.06NA3488.80.735.942.133038.2558
Millet FlourMillet flour173319.32.430.211.6NA3417.5305.71.361648.8540
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry16199.431.30.134.060360NANANANA5034540
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour15068.851.95NANA03384.63NANANA59.443.6531
Long-grain Brown RiceRaw Long-grain Brown Rice166514.52.70.154.40346300316.334.2526
NattoNatto957507.23.3325057.522NANANA24.588522
MilletRaw Millet1715193.280.549.140330NANANANA38.650517
Brown Rice FlourRice flour, brown164712.62.530.194.3303473NANANA2132.8508
RyeRye grain15337.40.890.49303444.450.50.733.2268.547499
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5312.50.560.410.75095NANANANANA35.4472
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1642121.60.283.92NA33211.80.910.912.724661.3472
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt5352.040.530.40.48096NANANANA17.237.6445
Barley Malt flourBarley malt flour16378.351.750.433.903553.63NANANA32.246.6440
Barley flourBarley flour or meal15657.261.50.353.1503383.63NANANA4647.6435
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry15243.220.620.0730.930338NANANANANA65.2431
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate12259213.26.145.6040NANANANA17.785.4431
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour163717.52.460.247.7403492.9NANANA3331.4422
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.3422
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.5408
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.6390
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.4372
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt5312.630.45NA1.1094NANANANANA37372
Wheat SproutsSprouted Wheat8985.760.930.122.40193NANANANA534372
TempehTempeh8714911.51.1218.4034.712.2NANANA16.892367
Raw Pearled BarleyBarley, pearled, raw15975.261.10.252.303533.63NANANA70.845358
Chickpeas Raw Chickpeas 171527.42.740.4612028648.5NANANA55.393358
Cooked TempehTempeh, cooked88551.615.40.5411.4034.612.2NANANA16.890349
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.3340
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6534.91.270.961.1501151.54NANANA4741.5336
ShoyuShoyu Soy Sauce2402.60.330.131.06022.41.801.360.453.6337336
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5992.450.630.480.5701081.45NANANA39.540318
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt6442.90.750.570.680117NANANANA4740.7308
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt6762.220.570.440.5201271.63NANANA2441295
Corn BranCrude Corn Bran10164.170.590.0591.8503880NANANA35838290
Cooked QuinoaQuinoa, cooked5448.71.050.394.40973.95NANANA12.720290
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt6301.60.410.310.3801141.54NANANA28.644286
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.50.171.50.110839.1NANANA2934.2286
Split Green PeasRaw Split Green Peas165117.61.850.743.9028014.20212.2101105286
Medium Rye flourRye flour, medium15836.90.820.442.7034250.540.274.153.549.4286
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5902.860.410.141.030119NANANANANA20.8281
Macronutrients in Top 100 Cereals & Legumes with the highest Magnesium content per 1 lb
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Magnesium per 1 pound.
Top 5 cereals & legumes with most amount of magnesium per 1 pound are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans