Rice BranCrude Rice Bran02.750.28347.44.07NA630004.91.9781
Hemp SeedsHulled Hemp Seeds11.280.299.2NA0.6NA11000.500.85.9700
Wheat BranCrude Wheat Bran00.520.5813.62.181.3NA790001.51.9611
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels10.270.1550.750.14NA5801.902.187.3592
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.070.154.430.570.1NA5701.800.564.5550
Watermelon Seed KernelsDried Watermelon Seed Kernels00.190.153.550.350.089NA58000NANA515
FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.3392
BrazilnutsDried Brazilnuts00.620.0350.30.180.1NA2200.705.650376
Sesame FlourHigh fat Sesame Flour32.70.2913.42.930.15NA31000NANA361
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.80.254.60.0510.8NA98000NANA356
Whole Sesame SeedsDried Whole Sesame Seeds00.790.254.50.050.79NA970000.250351
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels31.20.475.440.680.15NA960000.250346
Sesame Seed KernelsDried Hulled Sesame Seed Kernels30.70.095.80.290.4NA1150001.680345
ChiaDried Chia SeedsNA0.620.178.83NANANA4901.6NA0.5NA335
Sunflower SeedsDried Sunflower Seed Kernels31.480.368.341.131.35NA22701.40350325
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0530.166.751.170.55NA23702.7023NA311
Dried PilinutsNuts, pilinuts, dried20.910.0930.520.480.12NA6000.6NANANA302
Cashew NutsRaw Cashew Nuts00.420.0581.060.860.42NA2500.500.934292
Plain Almond ButterPlain Almond Butter no Salt00.0410.943.160.320.157.35300024.20279
Roasted AlmondsDry Roasted Almonds00.0771.23.640.320.14NA55000240279
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0920.783.670.230.12NA27000260274
Oil Roasted CashewsOil Roasted Cashew Nuts00.360.221.740.880.32NA2500.300.9234.7273
AlmondsNuts, almonds00.211.143.60.470.14574400025.60270
Blanched AlmondsNuts, almonds, blanched00.190.713.50.310.12NA4900023.80268
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds30.0340.0520.290.0560.037NA900.30NANA262
Roasted CashewsDry Roasted Cashew Nuts00.20.21.41.220.26NA690000.9234.7260
Cashew ButterPlain Cashew Butter no Salt00.310.191.61.20.25NA68000NANA258
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.327251
Pine NutsDried Pine Nuts10.360.234.40.310.094133400.809.3354251
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.20248
Wheat GermCrude Wheat Germ01.90.56.82.261.3NA281000NANA239
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.2235
Pinyon Pine NutsDried Pinyon Pine Nuts11.240.224.370.210.11NA58020NANA234
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA231
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA221
Raw QuinoaQuinoa, uncooked10.360.321.520.770.49NA1840NA02.440197
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.9184
OatsOats00.760.140.961.350.122256000NANA177
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.9177
Spinach Spaghetti Dry Spinach Spaghetti 230.370.24.551.20.32NA480000.74152174
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts30.340.122.050.920.62NA8803.8015.3NA173
HickorynutsDried Hickorynuts70.870.130.911.750.19NA40020NANA173
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA165
BulgurDry Bulgur00.230.125.11.040.34NA270000.061.9164
HazelnutsNuts, hazelnuts or filberts10.640.111.80.920.56NA11306.301514163
Blanched HazelnutsBlanched Hazelnuts Or Filberts20.480.111.550.820.59NA7802017.5NA160
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.9160
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.7158
Oat FlourPartially Debranned Oat Flour00.690.131.470.20.13NA320000.73.2144
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA144
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA143
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried160.260.291.30.90.67NA110058.50NANA137
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.9137
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.6136
Hulled BarleyBarley, hulled10.650.294.60.280.32NA190000.572.2133
Roasted PecansDry Roasted Pecans70.450.111.170.70.19NA1600.701.3NA132
Almond pasteNuts, almond paste00.0820.411.420.110.036NA7300.1013.50130
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA130
TriticaleTriticale00.420.131.431.320.14NA730000.9NA130
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.110.257.047.040.8NA23701.40262.7129
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.330.294.27.060.81NA23801.40NANA129
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.4128
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.3127
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.3127
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.9124
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.4123
PecansPecans nuts30.660.131.170.860.2122.72201.101.43.5121
Oil Roasted PecansNuts, pecans, oil roasted, without salt added50.470.111.20.740.19NA1500.702.53NA121
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA121
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.8119
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry90.230.0872.430.480.21NA2500NANANA119
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.710.0872.270.60.36NA1000.700.570118
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.9117
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.6116
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried40.80.383.50.480.66NA109061.30NANA115
MilletRaw Millet00.420.294.70.850.3811.4850000.050.9114
Brown Rice FlourRice flour, brownNA0.440.086.341.60.74NA160000.6NA112
RyeRye grain10.320.254.271.460.29NA380000.855.9110
Roasted PistachiosDry Roasted Pistachio Nuts130.70.231.370.511.12NA510302.1713109
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.370.197.950.80.28NA59NANANA0.170.9104
Barley Malt flourBarley malt flour10.310.315.640.580.66NA3800.600.572.297
Barley flourBarley flour or meal00.370.116.270.150.48.680000.572.296
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.480.133.20.950.24NA60000NANA95
TahiniSesame Butter from Roasted Kernels31.220.475.450.690.15NA980000.25095
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.393
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.993
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0610.10.610.810.3NA901.50NANA92
Toasted Dried CoconutToasted Dried Coconut Meat00.0610.10.620.820.31NA901.50NANA92
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.150.091.50.590.44NA72038.40NANA90
Dried CoconutDried Coconut Meat00.060.10.60.80.3NA901.500.440.390
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.990
Chinese ChestnutsRaw Chinese Chestnuts100.160.180.80.560.41NA680360NANA84
Wheat SproutsSprouted Wheat00.230.163.10.950.27NA3802.60NANA82
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.279
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.350.0540.850.90.67NA1100150NANA74
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.30.360.850.90.66NA1090150NANA74
Corn BranCrude Corn Bran40.010.12.740.640.15NA40000.420.364
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted40.45NA0.70.470.42NA590280NANA64
Cooked QuinoaQuinoa, cooked00.110.110.41NA0.12NA420000.63064
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.963
Vitamins in Top 100 Cereals & Nuts with the highest Magnesium content per 100 g
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Magnesium per 100 grams.
Top 5 cereals & nuts with most amount of magnesium per 100 grams are:
- Crude Rice Bran
- Hulled Hemp Seeds
- Crude Wheat Bran
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels