Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
Blanched HazelnutsBlanched Hazelnuts Or Filberts710.76NA1.5776.36.03NA1483141.9601.052.76
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.3
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts591.1NA2.84963.1NA139638NA26.82.14461
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted52.21.1NA3.13963.1NA139637NA28.42.1374.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.17
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.06
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts23.50.49NA1.91142.15NA129600NA3.921.18121
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted240.49NA1.91132.14NA128599NA5.021.1750.5
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.47
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Roasted European ChestnutsNuts, chestnuts, european, roasted35.50.62NA1.140.41.44NA1317251.472.450.749.6
Toasted Dried CoconutToasted Dried Coconut Meat13.70.41NA1.746.61.4NA107281NA18.81.040.51
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.75
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.67
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.36
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed11.40.35NA1.4740.41.22NA92242NA16.20.890.73
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.4
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.940.35NA1.247.51.2NA87.6345NA180.88106
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)100.34NA2.0725.51.2NA111295NA3.640.8749
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27.40.34NA5.03701.17NA146335NA19.80.85111
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.2
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.13158
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt230.16NA0.4627.71.1NA9980.817.32.31.13158
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.62
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.8
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.48
Minerals in Top 100 Cereals & Nuts with the highest Manganese content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Manganese per 300 calories.
Top 5 cereals & nuts with most amount of manganese per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff