Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.921212
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.422
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.6
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.3
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.1713
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.3517
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.8
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4
TriticaleTriticale73.40.91NA5.12586.37NA710659NA9.926.8521
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.8318
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.2149
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.6
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.717
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 53.60.85NA6.62064.45NA570726138224.7617.6
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.6
Roasted SoybeansSoybeans roasted without salt2741.64NA7.742884.3NA7202917387.946.233.87
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.2
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.4
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
Peanut SpreadLow Sugar Peanut Spread1431.5NA5.643253.93NA6951623185796.973.83
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.7
PeanutsRaw Peanuts1832.27NA9.13333.84NA746139914.335.76.513
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt1211.06NA33493.66NA78814416.55126.52.88
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.2
Chunk Style Peanut ButterPeanut butter, chunk style, without salt89.31.156.153.773183.57NA633147816.333.75.542.26
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.5
Pigeon Peas Raw Pigeon Peas 2582.1NA10.43633.55NA728276216.333.75.4821
Dry-roasted PeanutsDry-roasted Peanuts, no salt1150.85NA3.143533.54NA720125818.5125.53.6
Adzuki BeansRaw Adzuki Beans1312.17NA9.92523.43NA75624896.159.921026.7
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.5
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.1624
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.620
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.8
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.7
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
Chickpea flourChickpea flour (besan)89.31.8NA9.643293.18NA631167916.51275.5820.4
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.7
NattoNatto4311.32NA172283.03NA345144717.5146109
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.4
Cooked Spinach SpaghettiSpaghetti, spinach, cooked59.50.41NA2.061233NA2141154427.82.14135
Fried TofuTofu, fried7380.79NA9.661192.97NA57029056.631.83.95100
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate19070.79NA9.661892.97NA57029056.631.83.95100
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.2
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.2424
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.4
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.0620
Peanut ButterSmooth Peanut Butter1071.136.154.33552.7NA6651175809455.33.08
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.2320
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.66123
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3
TempehTempeh2201.1NA5.361612.58NA5288180182.26118
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry69.50.46NA5.361892.56NA504500NA15723.413.7
Cooked TempehTempeh, cooked1911.07NA4.231532.55NA502796027.83.1118
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.2
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.4
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.6
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2821.53NA8.61072.38NA3045565.7525.82.86133
Barley Malt flourBarley malt flour73.40.54NA9.351922.37NA60144575224.116.3
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.2
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate13550.75NA5.281152.34NA37747034.527.83.1139
FuyuSalted and Fermented Tofu910.75NA3.931032.33NA14514934.357013.1139
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.6
Commercial HummusHummus, commercial930.75NA5.041492.3NA3596199.338452.86114
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.5
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched180.22NA1.669.52.2NA214171NA22.325.6
Cooked Brown RiceCooked Medium-grain Brown Rice200.16NA1.0587.32.18NA153157NA21.23145
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.5132
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.1623
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.1623
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.2422
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari6850.65NA5.461052.1NA45829033.33.973.3141
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.4
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5.950.42NA1.645.62.06NA189151NA22.226.4
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.318
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1410.56NA6.653.62.05NA30434539.53.972.0219.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1410.56NA1.4753.62.05NA30434539.53.972.0219.6
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.9724
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina240.39NA3.2789.32.05NA21815368122.22120
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.04119
Minerals in Top 100 Cereals & Legumes with the highest Manganese content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Manganese per 7 ounces.
Top 5 cereals & legumes with most amount of manganese per 7 ounces are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Dark Rye Flour