ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.41.92
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.71
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.50.83
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.6120.82
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.220.82
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.2120.8
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.60.8
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.60.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.740.73
NattoNatto47.45.20.750.352.6062.3NANANA2.569.20.72
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.60.68
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.20.66
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.80.64
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.40.63
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.070.61
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.280.59
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.10.58
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.35130.57
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.20.56
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.40.56
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.970.55
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.970.55
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.5670.54
OkaraOkara1322.280.250.120.88016NANANANANA4.630.53
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.70.53
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.040.53
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.70.52
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.330.52
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.160.5
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.350.49
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.30.49
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.650.49
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.680.48
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.60.48
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.660.48
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.40.46
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.20.46
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.240.46
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.5370.46
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.1570.45
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.370.45
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.680.45
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.80.45
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.40.45
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.880.45
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.060.44
MisoMiso50.53.040.520.21.250133.133.03002.736.460.43
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.780.43
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.630.42
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.450.42
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.60.41
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.80.41
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.060.41
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.030.41
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.760.41
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.960.41
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.660.41
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.70.41
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.10.4
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.0470.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.20.39
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.60.39
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.60.39
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.90.38
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.30.38
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.880.38
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.830.38
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.10.37
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.160.37
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.440.36
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.30.36
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.460.36
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.50.35
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.550.34
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.830.34
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.70.34
Canned Pinto BeansCanned Pinto Beans, Solids87.70.790.140.140.1017.70.47000.474.826.130.34
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt84.70.330.0460.0240.120182.46NANANA7.037.070.34
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.660.33
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.170.33
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.70.33
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.350.33
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.530.32
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.750.32
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.30.32
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids85.50.83NANANA017.8NANANANANA60.32
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.360.32
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.60.770.270.110.18017NANANANA4.966.70.32
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.330.31
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.680.31
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.10.31
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.10.31
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.80.3
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.150.3
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.880.3
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.470.3
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.270.29
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.70.28
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.870.27
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.870.27
Macronutrients in Top 100 Legumes with the highest Manganese content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Manganese per 100 calories.
Top 5 legumes with most amount of manganese per 100 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