Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.543100
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.42778
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.542425
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.65292350
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.280.617.62.260.4NA22607.1402.22182183
Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA2044
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.23171556
BrazilnutsDried Brazilnuts02.450.141.170.730.4NA87.302.78022.401492
Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA1433
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA1413
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.9901393
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.9901373
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.6701369
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA1330
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.56014001290
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.210.6526.84.642.2NA941010.7091NA1234
Dried PilinutsNuts, pilinuts, dried7.943.620.372.061.90.46NA23802.4NANANA1199
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.571351159
Plain Almond ButterPlain Almond Butter no Salt00.163.7312.51.260.412272100009601107
Roasted AlmondsDry Roasted Almonds00.314.7514.41.270.54NA2180009501107
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.373.114.50.910.47NA10700010301087
Oil Roasted CashewsOil Roasted Cashew Nuts01.440.876.93.51.3NA9901.203.651381084
AlmondsNuts, almonds00.814.514.41.870.5422617500010201072
Blanched AlmondsNuts, almonds, blanched00.762.82141.250.46NA1940009401064
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds120.130.211.140.220.15NA35.701.20NANA1040
Roasted CashewsDry Roasted Cashew Nuts00.790.795.564.841NA2740003.651381032
Cashew ButterPlain Cashew Butter no Salt01.240.746.354.761NA270000NANA1024
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.8996
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.18037214996
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.720984
Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA949
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.7933
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA929
BuckwheatBuckwheat00.41.7284.90.8374119000NANA917
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA877
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.70782
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.54730
OatsOats03.030.553.85.360.4787222000NANA703
Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.54703
Spinach Spaghetti Dry Spinach Spaghetti 911.50.78184.81.3NA1910002.94601691
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts121.340.498.143.662.46NA349015060.6NA687
HickorynutsDried Hickorynuts27.83.440.523.66.950.76NA15907.940NANA687
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA655
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.54651
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.4647
Blanched HazelnutsBlanched Hazelnuts Or Filberts7.941.90.446.153.232.32NA31007.94069.5NA635
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.4635
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.7627
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.7572
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA572
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA568
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried63.51.031.165.163.582.64NA43702320NANA544
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.54544
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.3540
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.73528
Roasted PecansDry Roasted Pecans27.81.80.424.632.80.74NA63.502.7805.16NA524
Almond pasteNuts, almond paste00.331.645.640.450.14NA29000.4053.70516
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA516
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA516
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.420.9828283.2NA94105.56010410.7512
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.31.1316.7283.2NA94505.560NANA512
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.56508
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.2504
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.2504
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.54492
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.4488
PecansPecans nuts122.60.524.633.430.839087.304.3705.5614480
Oil Roasted PecansNuts, pecans, oil roasted, without salt added201.880.444.762.930.74NA59.502.78010NA480
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA480
Millet FlourMillet flourNA1.640.29245.041.48NA167NA0NA0.443.18472
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry35.70.920.359.641.920.82NA9900NANANA472
Roasted Macadamia NutsDry Roasted Macadamia Nuts02.80.359.032.41.42NA39.702.7802.260468
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.54464
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.4460
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA456
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.57452
Brown Rice FlourRice flour, brownNA1.760.32256.32.92NA63.50002.4NA445
RyeRye grain3.971.251175.81.17NA1510003.3723.4437
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.4433
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.57413
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.73385
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.73381
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA377
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.990377
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.2369
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.54369
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.240.42.433.21.2NA35.705.950NANA365
Toasted Dried CoconutToasted Dried Coconut Meat00.240.42.443.241.2NA35.705.950NANA365
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.60.365.952.351.73NA28601520NANA357
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.2357
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.54357
Chinese ChestnutsRaw Chinese Chestnuts39.70.640.713.182.21.63NA27001430NANA333
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA325
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.73314
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled01.40.213.43.582.64NA4370600NANA294
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled01.171.433.373.562.63NA433059.50NANA294
Corn BranCrude Corn Bran160.040.4112.520.6NA160001.671.2254
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted161.8NA2.781.851.66NA23401110NANA254
Cooked QuinoaQuinoa, cooked00.420.441.64NA0.49NA1670002.50254
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.4250
Vitamins 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 vitamins 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