ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.89.6
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.45.06
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.64.16
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA8604.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA364.08
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.02604
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.77584
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.97534
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.73.63
NattoNatto237263.771.741303011.6NANANA12.8463.62
TempehTempeh260286.60.6510.60207.03NANANA9.64533.4
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.5513.3
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.83.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA23273.14
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.43.04
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.42.94
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.52.9
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.42.84
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.4412.82
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA16272.8
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.22352.77
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.22352.77
White BeansRaw White Beans1501.280.330.250.30903.17NANANA23352.7
OkaraOkara65811.41.270.594.4080.5NANANANANA232.66
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.42.65
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.3302.63
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.62.62
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.62.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.82.5
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.72.47
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.42.44
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.22.43
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.42.4
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.4532.4
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.32.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.6322.32
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA19412.3
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.22.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.7352.3
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.8352.27
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA21322.26
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.42.25
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.4342.24
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA27372.24
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.42.24
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.32.2
MisoMiso253152.61.026.2606415.7150013.632.32.17
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA34392.13
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.7332.1
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.22.1
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.7282.07
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA14292.07
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.32.06
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA16352.06
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.82.06
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.82.06
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.32.05
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.52.03
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.62
LentilsRaw Lentils1421.50.220.160.590902.90.3802.115351.98
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.5361.96
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA28281.94
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA28281.94
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.51.9
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.41.9
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.41.9
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA29341.88
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.41.84
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.81.84
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.21.8
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.61.8
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.31.8
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.41.75
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.81.7
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA25341.7
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.61.7
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.71.68
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.31.68
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.31.66
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.3311.65
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.41.65
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.81.63
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.71.6
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.71.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.51.6
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA301.6
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA36321.58
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.61.58
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.71.55
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.41.54
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.41.53
Chunk Style Peanut ButterPeanut butter, chunk style, without salt8542.46.460.06611.8018.37.1403.63.566.820.41.53
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA6191.52
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.71.52
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.41.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.31.5
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.31.47
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.41.4
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.41.37
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.31.36
Macronutrients in Top 100 Legumes with the highest Manganese content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Manganese per 500 calories.
Top 5 legumes with most amount of manganese per 500 calories are:
- Shoyu Soy Sauce
- Salted and Fermented Tofu
- Soy sauce made from soy (tamari)
- Raw Firm Tofu Prepared with Calcium Sulfate
- Boiled Winged Beans