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Spices
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Fruits
Vegetables
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Legumes
Cereals
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
Canned Hearts Of PalmHearts of palm, canned10362.38NA5667925NA1161316112.5760720.51611
New Zealand SpinachRaw New Zealand Spinach20713.32NA28.6139323NA1000464325464313.63357
Boiled SpinachBoiled and Drained Spinach29573.882277.6189120.3NA12171013032.6152216.51983
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
Canned ButterburButterbur, canned56676.17NA10533316.3NA66720001506671016320
Wakame SeaweedRaw Wakame Seaweed16673.16NA24.2118915.6NA8895567.7896894.22889
Grape LeavesRaw Grape Leaves19522.23NA1451115.3NA48914624.8448.43.6394
Cooked Frozen OkraBoiled and Drained Frozen Okra12761.3NA8.9769014.6NA638317210.351.78.451571
Frozen OkraFrozen Okra, Unprepared13501.4NA9.571714.6NA700351710508.831514
NopalesRaw Nopales51251.63NA18.4162514.3NA5008031226567.82941
Laver SeaweedRaw Laver Seaweed10003.77NA25.728.614NA829508610686151215
Cooked NopalesCooked Nopales no Salt54671.63NA16.7156713.6NA533650023.366773144
KaleRaw Kale36290.76NA2347113NA7864971137575.571280
Canned SpinachCanned Spinach, Solids with Salt27613.9NA50165213NA957752230.47000101995
Canned Spinach with LiquidsCanned Spinach Solids and Liquids21843.05NA41.6147413NA842605331.61974112453
Boiled EscaroleBoiled and Drained Escarole without Salt15332.92232443313NA73381676.67633233143
EndiveRaw Endive15292.9NA24.444112.4NA82492355.964723.22759
Frozen SpinachUnprepared Frozen Spinach22242.5NA32.6129312NA845596610312769.661555
OkraRaw Okra12421.65NA9.486412NA924453010.61068.81357
WatercressRaw Watercress54553.5NA9.195511NA27271500041186454323
CollardsRaw Collards36250.72NA7.3442210.3NA391332820.32663.31400
ButterburRaw Butterbur36793.68NA3.575009.8NA42923393322505.73375
Boiled ButterburBoiled and Drained Butterbur36883.7NA6.255009.75NA4382212556.32505.636044
Swiss ChardRaw Swiss Chard13424.7NA47.421329.63NA1211997423.756059.472438
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared30450.8NA16.24399.6NA409383321.27273.941357
Boiled Beet GreensBoiled and Drained Beet Greens21114.65NA3512599.5NA7591683316.744639.261651
Morel MushroomsRaw Morel Mushrooms69410NA1963069.47NA3129662935.533932.71445
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas15683.5NA24.814099.36NA955797720.51365.452075
Pumpkin LeavesRaw Pumpkin Leaves10263.5NA58.410009.34NA27371147423.72895.262444
Chicory GreensRaw Chicory Greens21746.4NA19.66529.33NA102291306.529789.132000
Coriander LeavesRaw Coriander Leaves14574.9NA38.55659.26NA10431132619.61000112005
Mustard SpinachRaw Mustard Spinach47731.7NA342509.25NA63610205184773.862095
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards29170.76NA15.64179.2NA3753486216943.751229
Canned CarrotsCanned Carrots Solids5002.08NA131609NA480358088405.21859
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
Boiled Potato SkinBoiled Potato Skin no Salt2885.63NA391928.58NA34626091.9289.72.82499
CornsaladRaw Cornsalad9053.2NA523108.55NA12621092921.495142210
Boiled PurslaneBoiled and Drained Purslane21673.17NA21.418618.53NA1028135562512224.722598
Taro LeavesRaw Taro Leaves12743.2NA26.85368.5NA714771410.735.74.91020
Frozen Mustard GreensFrozen Mustard Greens, Unprepared29001.68NA32.33758.48NA750425017.57255.752330
Cooked Napa CabbageCabbage, napa, cooked12084NA313338.46NA792362516.74585.834014
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves10243.17NA769058.45NA18811042921.41904.762203
Boiled Mustard SpinachBoiled and Drained Mustard Spinach49381.56NA252198.44NA563890618.84383.442953
Boiled Turnip GreensBoiled and Drained Turnip Greens34256.33NA205508.43NA725507522.57253.52330
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots13253.15NA303508.4NA825460022.54504.752323
Frozen Turnip GreensFrozen Turnip Greens, Unprepared26821.3NA34.36148.4NA614418220.52733.862112
Boiled Swiss ChardBoiled and Drained Swiss Chard14504.08NA56.521508.35NA8251372522.544758.252316
Green Leaf LettuceRaw Green Leaf Lettuce12000.97NA28.74338.33NA96764672093363166
BorageRaw Borage22143.1NA78.612388.3NA12621119021.419054.762214
Boiled LambsquartersBoiled and Drained Lambsquarters40313.08NA113598.2NA7034500144534.71389
Boiled Garden CressBoiled and Drained Garden Cress13262.48NA17.45658.1NA1043767419.61743.262011
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
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt17922.9NA24.64177.73NA563958318.841.74.381920
Boiled CollardsBoiled and Drained Collards21360.77NA173187.73NA48517737.582273.51366
Boiled BorageBoiled and Drained Borage20402.86NA72.811407.7NA110098201817604.41838
Cooked Broccoli RaabBroccoli raab, cooked23601.5NA25.45407.6NA16406860261120111828
Boiled DockBoiled and Drained Dock9502.85NA5222257.58NA1300802522.5754.252340
PurslaneRaw Purslane16252.83NA49.817007.58NA11001235022.511254.252322
CardoonRaw Cardoon20596.8NA20.612357.53NA676117655.9500052765
Boiled KaleBoiled and Drained Kale20830.93NA11.73477.53NA583200012.52223.751248
Cooked Frozen KaleBoiled and Drained Frozen Kale20830.93NA11.73477.53NA5832000142223.751248
Fiddlehead FernsRaw Fiddlehead Ferns4714.7NA19.35007.5NA14855441NA14.712.21304
Turnip GreensRaw Turnip Greens29695.47NA174847.3NA656462518.86252.971401
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves12580.72NA19.32837.23NA55828677.5754.1680
Agar SeaweedRaw Agar Seaweed10381.17NA35.812887.17NA96434613.5173111756
Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.4814
Canned Turnip GreensCanned Turnip Greens no Salt31052.2NA39.75266.92NA553371118.47636.052492
Butterhead LettuceRaw Butterhead Lettuce13460.62NA47.75006.9NA12699154231927.73678
Cooked Tree FernCooked Tree Fern no Salt1002.53NA262.56.74NA5062.511.362.53.881108
Boiled OkraBoiled and Drained Okra17501.93NA6.368186.7NA72730689.11369.772104

Minerals in Top 100 Vegetables with the highest Manganese content per 500 kcal

In the above table you can find and compare the amount of minerals in all vegetables , sorted by most amount of Manganese per 500 calories.

Top 5 vegetables with most amount of manganese per 500 calories are:

  1. Raw Epazote
  2. Raw Fireweed Leaves
  3. Raw Lemon Grass
  4. Canned Hearts Of Palm
  5. Raw New Zealand Spinach