EpazoteRaw Epazote280.263.2661.681.43NA2016033.80NANA29
Fireweed LeavesRaw Fireweed Leaves5240.0960.413.63.961.84NA32606.40NANA19.5
Lemon Grass Raw Lemon Grass 00.20.413.340.150.24NA22707.880NANA16
Canned Hearts Of PalmHearts of palm, canned00.120.614.71.350.24NA418084.60NANA15
New Zealand SpinachRaw New Zealand SpinachNA0.862.810.76.76.5NA3210643030.4722113.7
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA0.752.689.756.45.93NA2000400030.8730013
Boiled SpinachBoiled and Drained Spinach68351.243.086.41.93.16NA19040128027643812
Chrysanthemum LeavesRaw Chrysanthemum Leaves11751.631.86.642.762.2NA2213017.50NANA11.8
Garland ChrysanthemumRaw Garland Chrysanthemum14501.631.86.642.762.2NA2213017.50NA437511.8
SpinachRaw Spinach611712.479.440.852.5455.425300367026.5629911.7
CeltuceRaw Celtuce29170.921.179.173.050.83NA76703250NANA11.5
Canned ButterburButterbur, canned00.60.6141.13.3NA300011900NANA9.8
Wakame SeaweedRaw Wakame Seaweed1200.41.5310.74.650.013NA130702006.6735.39.33
Grape LeavesRaw Grape Leaves44390.131.147.60.751.3NA26803606.453509.2
Cooked Frozen OkraBoiled and Drained Frozen Okra1550.760.996.372.160.38NA103409903.34948.73
Frozen OkraFrozen Okra, Unprepared1800.891.057.082.160.42NA1480012403.34948.73
NopalesRaw Nopales4310.230.777.73.131.3NA56.3017400998.57
Laver SeaweedRaw Laver Seaweed22290.843.8212.64.471.36NA1251033408.5734.38.47
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared14820.121.1528.8NANANANA01570NANA8.3
Cooked NopalesCooked Nopales no Salt4400.220.85.931.34NA600106001028.16
KaleRaw Kale20660.972.97103.171.26NA531080105.6633397.9
Canned SpinachCanned Spinach, Solids with Salt63910.211.85.060.611.3NA12780187025.360217.8
Canned Spinach with LiquidsCanned Spinach Solids and Liquids63790.281.674.280.61.26NA9160213025.360137.8
Boiled EscaroleBoiled and Drained Escarole without Salt18801.181.246.2416.50.32NA15600660842387.7
EndiveRaw Endive19061.41.327.06160.35NA2506011507.7640767.4
Frozen SpinachUnprepared Frozen Spinach60620.972.35.240.971.78NA150005703038487.3
OkraRaw Okra3271.80.559.12.231.95NA545020902.452857.16
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener00.30.230.332.20.56NA150002.7337.02
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated4740.581.844.45NA0.29NA2232.6341456.5NA6.87
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids3200.51.0242.120.6NA36006802.8NA6.7
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids800.51.0242.120.6NA36008004.66246.7
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt800.51.0242.120.6NA36006800.66246.7
WatercressRaw Watercress43642.453.275.458.453.5NA24501173027.368186.65
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach53210.691.553.870.661.2NA1068019.4031.247716.33
CollardsRaw Collards23530.511.26.962.51.55NA1209033102140986.17
Blanched HazelnutsBlanched Hazelnuts Or Filberts0.950.230.0520.740.390.28NA37.200.9508.35NA6.03
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids38360.261.357.760.860.79NA87903320NANA5.94
ButterburRaw Butterbur64.30.430.434.30.692.06NA21406750NANA5.87
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids4880.470.924.371.840.83NA3380580NANA5.85
Boiled ButterburBoiled and Drained Butterbur37.50.380.383.750.681.95NA15007090NANA5.85
Swiss ChardRaw Swiss Chard48320.631.426.32.71.56NA2210474030131055.78
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared41730.4515.8311.05NA66403640NANA5.75
Boiled Beet GreensBoiled and Drained Beet Greens42561.33.25.543.661.47NA156027702053785.7
Morel MushroomsRaw Morel Mushrooms00.67221.84.261.3NA87NANA1994NANA5.7
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas3953.51.9413.70.631.84NA81802510NANA5.6
Pumpkin LeavesRaw Pumpkin Leaves15321.52.0214.50.663.27NA56801740NANA5.6
Chicory GreensRaw Chicory Greens37300.781.36.52151.37NA14350313029.538825.6
Coriander LeavesRaw Coriander Leaves43960.872.114.57.431.94NA8090352032.640435.56
Mustard SpinachRaw Mustard Spinach67500.931.279.252.432.1NA2168017730NANA5.55
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards47920.390.965.30.960.95NA6330220010.451935.53
Canned CarrotsCanned Carrots Solids66960.220.366.621.621.34NA108032.408.91185.4
Broccoli RaabRaw Broccoli Raab17862.21.7616.74.42.33NA1132027502230555.4
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips8701.83.6110.638.03NA128008800NANA5.36
Beet GreensRaw Beet Greens43091.3635.453.41.45NA2050409020.554555.33
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum19350.322.4110.631.77NA7500359037.521415.33
Leafy Tips CowpeasRaw Leafy Tips Cowpeas3723.661.811.60.621.83NA104503720NANA5.27
Garden CressRaw Garden Cress32440.752.449.382.272.3NA750064706.5650805.2
Boiled Potato SkinBoiled Potato Skin no Salt00.120.144.71.40.92NA38.50200NANA5.15
CornsaladRaw Cornsalad507111.245.930.63.9NA20005460NANA5.13
Boiled PurslaneBoiled and Drained Purslane15500.521.57.670.61.17NA15001750NANA5.1
Taro LeavesRaw Taro Leaves17211.53.26110.61.04NA9000371014.47765.1
Frozen Mustard GreensFrozen Mustard Greens, Unprepared38700.720.924.70.291.97NA207003800NANA5.1
Cooked Napa CabbageCabbage, napa, cooked3250.130.6311.70.880.93NA10750800NANA5.08
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves11430.971.94120.62.8NA357014.3013.715435.07
Boiled Mustard SpinachBoiled and Drained Mustard Spinach76880.771.168.062.231.8NA1369012190NANA5.06
Boiled Turnip GreensBoiled and Drained Turnip Greens57150.681.086.174.12.7NA1770041102855145.06
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots65251.053.7516.50.591.67NA13501230012.816205.04
Frozen Turnip GreensFrozen Turnip Greens, Unprepared42140.61.245.221.91.36NA100903650NANA5.03
Boiled Swiss ChardBoiled and Drained Swiss Chard45900.511.35.42.451.28NA1350270028.449105
Green Leaf LettuceRaw Green Leaf Lettuce74001.41.67.52.681.8NA760018404.425265
BorageRaw Borage30000.862.14130.591.2NA18605000NANA5
Boiled LambsquartersBoiled and Drained Lambsquarters36660.942.448.440.581.63NA1310347017.346334.92
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens55660.560.774.840.710.69NA4030226027.553684.9
Boiled Garden CressBoiled and Drained Garden Cress30260.782.110.42.132.05NA483030006.5250014.85
DockRaw Dock27270.551.366.80.561.66NA17706550NANA4.76
Frozen KaleFrozen Kale, Unprepared22070.61.27.480.560.96NA182042106.135744.75
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips10681.32.58.780.536.7NA7760491012.814394.73
Red Leaf LettuceRaw Red Leaf Lettuce86541.481.787.43.322.3NA831085.403.4632384.7
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens55890.630.844.070.251.7NA11050218021.352914.64
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt26501.744.75160.550.9NA60004440NANA4.64
Boiled CollardsBoiled and Drained Collards34550.360.965.2321.16NA14501650836964.64
Boiled BorageBoiled and Drained Borage26280.711.9811.30.541.06NA12003900NANA4.62
Cooked Broccoli RaabBroccoli raab, cooked27242.031.7245.382.64NA8520444030.430724.56
Boiled DockBoiled and Drained Dock26100.511.36.170.541.5NA12003950NANA4.55
PurslaneRaw PurslaneNA0.711.77.20.541.1NA18003150NANA4.55
CardoonRaw Cardoon00.350.535.35.962.05NA1200035.30NANA4.5
Boiled KaleBoiled and Drained Kale12170.531.173.81.40.53NA5420148013.434884.5
Cooked Frozen KaleBoiled and Drained Frozen Kale12170.531.173.81.40.53NA5420148013.434884.5
Fiddlehead FernsRaw Fiddlehead Ferns15970.181.8544NANANANA02350NANA4.5
Turnip GreensRaw Turnip Greens54280.660.945.633.562.47NA1819056302723534.37
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves17551.12.559.980.514.65NA115015500.55404.34
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared1760.850.747.645.240.88NA17609402.1744.3
Agar SeaweedRaw Agar Seaweed00.0580.250.633.50.37NA9810001026.54.3
Dried Agar SeaweedSeaweed, agar, dried00.010.220.22.960.3NA5690004.9244.2
Canned Turnip GreensCanned Turnip Greens no Salt47050.160.955.73.380.63NA14530245023.245324.15
Butterhead LettuceRaw Butterhead Lettuce38311.31.438.243.461.9NA1685085.404.1523614.13
Hemp SeedsHulled Hemp Seeds0.540.690.155NA0.33NA59.700.2700.433.24.12
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt100.10.381.51.50.55NA29002800.324.1
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt2600.30.442.120.6NA52004400.45804.1
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin1590.720.716.84.680.79NA141065.302.1744.06
Vitamins in Top 100 Vegetables & Nuts with the highest Manganese content per 300 kcal
In the above table you can find and compare the amount of vitamins in all vegetables & nuts , sorted by most amount of Manganese per 300 calories.
Top 5 vegetables & nuts with most amount of manganese per 300 calories are:
- Raw Epazote
- Raw Fireweed Leaves
- Raw Lemon Grass
- Canned Hearts Of Palm
- Raw New Zealand Spinach