Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.41414
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.831236
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA79063000658
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.33633
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.53530
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA500
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.9479
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.5478
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA462
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.4375
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.03367
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA345
Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA343
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA337
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.60334
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA332
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA319
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA315
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA315
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.220306
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.220305
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA294
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.30285
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.20300278
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.3277
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.330273
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.30268
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.630267
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.8131264
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0430.135.470.950.45NA19202.2018.5NA252
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA251
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.6251
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.66248
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA248
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.08246
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.78240
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA238
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.7930235
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.99204234
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA46000200233
AlmondsNuts, almonds00.180.983.120.410.1249.238000220233
OatsOats00.980.181.241.740.152872000NANA228
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.70227
Blanched AlmondsNuts, almonds, blanched00.160.62.970.270.097NA41.5000200227
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.2226
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.40226
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA220
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA212
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA210
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA207
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.80.560.42.81.20.89NA14501020NANA206
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.8201
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.33201
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA198
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA196
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA193
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA193
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.063193
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts230.360.41.81.250.92NA150080.70NANA190
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried220.360.41.81.240.92NA152080.60NANA189
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.9188
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.310.193.141.240.91NA151080.30NANA188
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.1188
Chinese ChestnutsRaw Chinese Chestnuts22.30.360.41.81.240.92NA152080.40NANA188
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.9340186
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA186
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.26185
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.652182
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA182
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.772181
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.96178
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.86176
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.41175
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.41174
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.9171
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA167
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.73163
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8.931.10.534.850.670.91NA1520850NANA161
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.561.10.534.860.670.92NA1510850NANA160
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted9.951.1NA1.741.161.04NA147069.70NANA159
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA159
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.81159
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.48158
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.82158
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.05156
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA154
MilletRaw Millet00.560.386.241.120.51151120000.0661.2151
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted36.20.990.58182.441NA143018.40NANA150
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled35.70.860.5115.82.430.89NA1460180NANA149
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.24144
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.67143
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA143
Almond pasteNuts, almond paste00.090.451.550.120.039NA79.700.11014.80142
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA142
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA141
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.2139
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.78136
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.05134
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2.320.260.0951.60.710.48NA6802.94012NA134
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.8132
Vitamins in Top 100 Cereals & Nuts with the highest Magnesium content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Magnesium per 500 calories.
Top 5 cereals & nuts with most amount of magnesium per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels