Tapioca PearlsDry Tapioca Pearls00.004000.140.008NA4000001
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.020.0330.0970.170.013NA2000NANA2
Soy VermicelliVermicelli, made from soy2000NA0NA00000.513.82
CornstarchCornstarch000000NA0000003
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.1500.20.10.05NA20000.1303
Cooked Rice NoodlesRice noodles, cooked00.0180.0040.0720.0110.006NA10000.0303
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.020.0130.290.220.026NA10000.0405
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.0750.0081.740.0560.05NA700000.0105
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0160.0150.57NA0.022NA5NANANANANA5
Cooked CouscousCouscous, cooked00.0630.0270.980.370.051NA150000.130.18
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.020.0160.40.40.059NA2000NANA8
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.160.0161.50.40.059NA59000NANA8
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.0940.0260.510.240.04NA7000NANA9
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.210.0192.30.320.16NA810000.0109
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.0740.0192.30.320.16NA30000.0109
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour40.050.0790.240.140.037NA40000011
Dry Rice NoodlesRice noodles, dry00.0310.0170.220.0510.015NA30000.11012
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.160.0131.480.390.093NA580000.04012
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.020.0130.40.390.093NA30000.04012
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.020.0160.40.410.05NA2000NANA13
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.170.0161.840.410.05NA58000NANA13
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.180.151.340.150.028NA4300NANANA14
Chocolate SoymilkUnfortified Chocolate Soymilk00.0220.260.510.0890.077NA110.71.700.01315
White Canned HominyHominy, canned, white00.0030.0060.0330.150.005NA100.300.050.216
Yellow Canned HominyHominy, canned, yellowNA0.0030.0060.0330.150.005NA1000NANA16
Cooked PastaPasta, cooked, unenriched, without added salt00.020.020.40.110.049NA70000.06018
YokanYokan, prepared from adzuki beans and sugar00.0050.0040.0570.0990.008NA8000NANA18
Chow MeinChow Mein Chinese Noodles00.570.44.7NA0.043NA1250000.835.319
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.20.112.520.350.027NA170003.36.321
Pearled BarleyCooked Pearled Barley00.0830.0622.060.140.12NA160000.010.822
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.790.495.90.440.044NA1830000.230.322
Wheat FlourUnenriched All-purpose White Wheat Flour00.120.041.250.440.044NA260000.060.322
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.180.0552.150.820.11NA7000NANA23
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.570.0484.11.30.17NA231000NANA23
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.070.0481.61.30.17NA6000NANA23
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids10.0250.0150.13NA0.12NA4100.100.293.424
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.580.0494.210.16NA2310000.110.125
RiceRaw Regular Long-grain White Rice00.070.0491.610.16080000.110.125
SoymilkSoymilk Unfortified00.060.0690.510.370.077NA180000.11325
SeitanVital wheat gluten000000NA00000025
Canned Chickpeas Canned Chickpeas , Solids10.0270.0150.14NA0.12NA4800.100.293.426
OkaraOkara00.020.020.10.0880.12NA26000NANA26
Canned Kidney BeansCanned All Types Kidney BeansNA0.120.0510.410.140.074NA3601.200.024.127
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.60.055.050.670.45NA2570000.030.127
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.220.055.050.670.45NA80000.030.127
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0470.0370.540.0510.052NA4400.200.01227
Canned CowpeasCanned Common CowpeasNA0.0760.0740.350.190.045NA5102.70NANA28
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.10.0260.880.490.05NA14000NANA28
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.060.0150.42NA0.11NA2300.200.035.729
HummusHome Prepared Hummus00.0890.0520.40.290.4NA5907.900.75329
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.0420.112.830.270.14NA130000029
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.110.0670.490.130.08NA2300.800.024.130
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.050.0190.26NANANA2100.10NANA30
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.0810.0520.20.0680.047NA1500.100.012.430
Canned Baked BeansCanned Baked Beans no Salt50.150.060.43NA0.13NA2403.100.150.832
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0390.0390.50.140.055NA7700.80NANA32
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.0520.0190.27NANANA2400.10NANA32
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned10.020.050.960.120.045NA3301.80NANA32
Boiled BulgurCooked Bulgur00.0570.02810.340.083NA180000.010.532
Light Rye FlourRye flour, light00.330.090.80.670.23NA230000.835.932
Cooked Wild RiceWild rice, cooked00.0520.0871.30.150.14NA260000.240.532
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0520.0160.270.140.074NA2400.700.552.133
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0520.0160.270.140.14NA2400.700.552.133
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.140.120.620.180.055NA6102.700.622.335
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.140.120.620.180.055NA6102.700.622.335
Canned Refried BeansRefried beans, canned, traditional style00.0760.0790.370.190.1NA110600.092.135
Rice FlourUnenriched White Rice Flour00.140.0212.60.820.44NA40000.11035
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.580.0485.11.340.15NA2310000.11NA35
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.070.0481.61.340.15NA9000NANA35
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0480.0480.240.840.083NA90000.012.835
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.170.0731.060.640.18NA18101.500.111.736
Cooked Corn PastaCooked Corn Gluten-free Pasta30.0530.0230.560.130.058NA600NANANA36
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.190.0560.890.60.048NA6500.400.03536
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.060.0630.10.110.071NA1900.200.012.437
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.030.0150.360.20.11NA5700.900.04238
Canned Large Lima BeansLima beans, large, mature seeds, canned00.0550.0340.260.260.091NA50000NANA39
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.180.0692.560.380.12NA90000.170.239
Cooked Oat BranOat bran, cooked00.160.0340.140.220.025NA6000NANA40
TamariSoy sauce made from soy (tamari)00.0590.153.950.380.2NA180000040
Tofu YogurtTofu yogurt20.060.020.24NA0.02NA602.500.313.540
Boiled Kidney BeansBoiled All Types Kidney Beans00.160.0580.580.220.12NA13001.200.038.442
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt10.0970.0890.710.160.072NA10400.300.022.943
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.160.0550.420.420.16NA830000.18243
Dry CouscousCouscous, dry00.160.0783.51.240.11NA20000NANA44
Cooked MilletMillet, cooked00.110.0821.330.170.11NA190000.020.344
Cooked Brown RiceCooked Medium-grain Brown Rice00.10.0121.330.390.15NA4000NANA44
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.160.0580.580.220.12NA13001.200.038.445
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.160.12.90.230.097NA20NANANA0.1NA45
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.150.0590.780.320.05NA111000NANA46
Canned Navy BeansBeans, navy, mature seeds, canned00.140.0550.490.170.1NA6200.700.782.947
LentilsRaw Lentils20.870.212.62.140.54NA47904.500.49547
Enriched SemolinaSemolina, enriched00.810.5760.580.1NA1830000.26NA47
SemolinaSemolina, unenriched00.280.083.30.580.1NA72000NANA47
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt10.120.0630.530.290.14NA17201.300.35448
MisoMiso40.0980.230.910.340.2NA190.08000.0129.348
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10.160.0610.580.410.067NA1590100.152.748
Cooked KamutCooked Khorasan WheatNA0.0950.032.3NA0.07NA110NANA0.24NA48
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.230.0560.530.260.077NA860000.873.349
Cooked SpeltSpelt, cooked00.10.032.57NA0.08NA1300NA0.26NA49
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.210.0690.520.240.081NA207000NANA50
Vitamins in Top 100 Cereals & Legumes with the lowest Magnesium content per 100 g
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by least amount of Magnesium per 100 grams.
Top 5 cereals & legumes with least amount of magnesium per 100 grams are:
- Dry Tapioca Pearls
- Cooked Somen Japanese Noodles
- Vermicelli, made from soy
- Cornstarch
- Long Rice Chinese Noodles, dehydrated