Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1120.41NA9.06NA55.3NA12138608.90.6936
EpazoteRaw Epazote42972.97NA29.4189148.4NA1344989114672171394
Fireweed LeavesRaw Fireweed Leaves20831.55NA11.775732.5NA52423984.3716513344
Lemon Grass Raw Lemon Grass 3281.34NA41.330326.4NA51036523.5430.311.3356
New Zealand SpinachRaw New Zealand Spinach20713.32NA28.6139323NA1000464325464313.63357
Chrysanthemum LeavesRaw Chrysanthemum Leaves24382.85NA4866719.6NA1125118136.25245814.81904
Garland ChrysanthemumRaw Garland Chrysanthemum24382.85NA47.766719.6NA112511813NA245814.81904
SpinachRaw Spinach21522.83NA59171719.5NA10651213021.7171711.51987
CeltuceRaw Celtuce10831.1NA15.377819NA10839167253067.52625
Traditional PineappleTraditional Raw Pineapple1440.9NA2.7813317.7NA10013890110.89969
Muscadine GrapesRaw Muscadine Grapes3251.04NA2.312317.3NA2111781NA8.770.96739
Sweetened Dried MangoMango, dried, sweetened00.47NA0.3631.315.7NA78.44373.32540.4726
Wakame SeaweedRaw Wakame Seaweed16673.16NA24.2118915.6NA8895567.7896894.22889
Grape LeavesRaw Grape Leaves19522.23NA1451115.3NA48914624.8448.43.6394
Frozen OkraFrozen Okra, Unprepared13501.4NA9.571714.6NA700351710508.831514
NopalesRaw Nopales51251.63NA18.4162514.3NA5008031226567.82941
Laver SeaweedRaw Laver Seaweed10003.77NA25.728.614NA829508610686151215
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared3533.24NA10.727914NA8531897NA010.41308
KaleRaw Kale36290.76NA2347113NA7864971137575.571280
EndiveRaw Endive15292.9NA24.444112.4NA82492355.964723.22759
OkraRaw Okra12421.65NA9.486412NA924453010.61068.81357
WatercressRaw Watercress54553.5NA9.195511NA27271500041186454323
CollardsRaw Collards36250.72NA7.3442210.3NA391332820.32663.31400
ButterburRaw Butterbur36793.68NA3.575009.8NA42923393322505.73375
Swiss ChardRaw Swiss Chard13424.7NA47.421329.63NA1211997423.756059.472438
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared30450.8NA16.24399.6NA409383321.27273.941357
Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.95642
Morel MushroomsRaw Morel Mushrooms69410NA1963069.47NA3129662935.533932.71445
Pumpkin LeavesRaw Pumpkin Leaves10263.5NA58.410009.34NA27371147423.72895.262444
Chicory GreensRaw Chicory Greens21746.4NA19.66529.33NA102291306.529789.132000
PineappleRaw Pineapple1301.1NA2.91209.2708010901101.2860
Coriander LeavesRaw Coriander Leaves14574.9NA38.55659.26NA10431132619.61000112005
Mustard SpinachRaw Mustard Spinach47731.7NA342509.25NA63610205184773.862095
Broccoli RaabRaw Broccoli Raab24550.95NA48.65008.98NA1659445522.775017.52103
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips14003.35NA3414178.93NA1650101331518351488
Beet GreensRaw Beet Greens26594.34NA58.415918.9NA9321731820.551368.642069
Leafy Tips CowpeasRaw Leafy Tips Cowpeas10863.3NA337418.78NA155784515.512151548
Garden CressRaw Garden Cress12662.66NA20.35948.64NA11889469142193.61397
CornsaladRaw Cornsalad9053.2NA523108.55NA12621092921.495142210
Taro LeavesRaw Taro Leaves12743.2NA26.85368.5NA714771410.735.74.91020
Frozen Mustard GreensFrozen Mustard Greens, Unprepared29001.68NA32.33758.48NA750425017.57255.752330
Frozen Turnip GreensFrozen Turnip Greens, Unprepared26821.3NA34.36148.4NA614418220.52733.862112
Green Leaf LettuceRaw Green Leaf Lettuce12000.97NA28.74338.33NA96764672093363166
BorageRaw Borage22143.1NA78.612388.3NA12621119021.419054.762214
Extra Sweet PineappleRaw Extra Sweet Pineapple1271.1NA2.751188NA78.410590.989.81.18840
DockRaw Dock10002.98NA54.523417.93NA1432886420.5914.552114
Frozen KaleFrozen Kale, Unprepared24290.82NA16.63217.9NA5185946162683.21627
Red Leaf LettuceRaw Red Leaf Lettuce12691.08NA464627.8NA1077719257.79627.73678
PurslaneRaw Purslane16252.83NA49.817007.58NA11001235022.511254.252322
CardoonRaw Cardoon20596.8NA20.612357.53NA676117655.9500052765
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Fiddlehead FernsRaw Fiddlehead Ferns4714.7NA19.35007.5NA14855441NA14.712.21304
Turnip GreensRaw Turnip Greens29695.47NA174847.3NA656462518.86252.971401
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared5291.47NA153827.18NA82464125.9596.182785
Agar SeaweedRaw Agar Seaweed10381.17NA35.812887.17NA96434613.5173111756
Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.4814
Butterhead LettuceRaw Butterhead Lettuce13460.62NA47.75006.9NA12699154231927.73678
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
ArugulaRaw Arugula32001.52NA299406.4NA1040738065409.41834
ChivesRaw Chives15332.6NA26.77006.2NA967493315509.331511
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened52.30.58NA2.33586.17NA23.35810.5811.60.64448
Chinese CabbageRaw Chinese Cabbage40380.81NA30.87316.1NA1423969219.225007.33666
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.21421
Napa CabbageRaw Chinese Napa Cabbage24061.13NA9.74065.94NA906743818.82817.22950
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared10770.73NA15.63465.65NA9624077544629.231759
GarlicRaw Garlic6071NA5.7845.6NA513134647.7573.9197
Taro ShootsRaw Taro Shoots5454NA27.33645.55NA1273150914145.5234355
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
Summer SquashRaw All Varieties Summer Squash4691.6NA115315.47NA118881886.2562.59.062958
Frozen RaspberriesRed Frozen Raspberries2140.8NA6.82055.45NA2681643NA35.72.77759
Young Lima BeansRaw Young Lima Beans1501.4NA142575.38NA60220667.9635.43.45311
American Type GrapesRaw American Type Grapes1040.3NA2.1637.35.36NA74.614250.75150.3607
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared27141.2NA394295.24NA571195221.44293.82217
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin4711.56NA115295.2NA111876765.92359.42788
Potato SkinRaw Potato Skin2593.65NA281985.2NA32835602.686.23718
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
Fruit ChayoteRaw Fruit Chayote4473.24NA8.953164.97NA47432895.2652.619.52480
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
Bamboo ShootsRaw Bamboo Shoots2413.5NA9.2655.64.85NA10939870157420.41685
Baby Zucchini SquashRaw Baby Zucchini Squash5002.3NA197864.67NA2214109297.1471.419.82208
EggplantRaw Eggplant1801.62NA4.62804.64NA48045806403.21846
Romaine LettuceRaw Cos Or Romaine Lettuce9711.4NA28.54124.56NA882726511.82356.762783
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash5532.42NA11.65264.53NA84258425.2652.67.632481
Chanterelle MushroomsRaw Chanterelle Mushrooms2345.5NA54.22034.47NA891790634.4141111404
Iceberg LettuceRaw Iceberg Lettuce6430.89NA14.62504.46NA71450363.573575.363416
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared7070.62NA12.42764.4NA1017431032.82935.861561
Scallop Summer SquashRaw Scallop Summer Squash5282.83NA116394.36NA100050565.5627.88.062616
Frozen AsparagusFrozen Asparagus, Unprepared5212.85NA15.22924.23NA1333527135.416712.31913
Water ConvolvulusRaw Water Convolvulus 20260.61NA4418684.2NA1026821123.729744.742433
Frozen StrawberriesStrawberries, frozen, unsweetened2290.7NA10.71574.14NA18621141028.61.861285
Frozen CauliflowerFrozen Cauliflower, Unprepared4580.65NA11.32504.1NA729402116.75003.541927
Dried LeeksFreeze-dried Leeks5611.02NA122514.1NA53937388.8854.51.033.1
Flower Clusters BroccoliRaw Flower Clusters Broccoli8570.8NA15.74464.1NA1179580453.64827.141619
Broccoli LeavesRaw Broccoli Leaves8570.8NA15.74464.1NA1179580453.64827.141619
Broccoli StalksRaw Broccoli Stalks8570.8NA15.74464.1NA1179580453.64827.141619
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds6963.4NA215874.1NA1522171713130202018
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Manganese content per 500 kcal
In the above table you can find and compare the amount of minerals in raw fruits, nuts & vegetables , sorted by most amount of Manganese per 500 calories.
Top 5 raw fruits, nuts & vegetables with most amount of manganese per 500 calories are:
- Dried Fresh Chinese Jujube
- Raw Epazote
- Raw Fireweed Leaves
- Raw Lemon Grass
- Raw New Zealand Spinach