Blanched HazelnutsBlanched Hazelnuts Or Filberts23.70.25NA0.5225.42NA49.31050.6500.350.92
ShoyuShoyu Soy Sauce62.30.081NA2.741401.92NA3138210.94103641.64134
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.9
Pine NutsDried Pine Nuts2.380.2NA0.8237.31.30.4985.488.70.10.30.960.34
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.7140
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried200.36NA0.94321.03NA47213NA9.440.712.77
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts19.60.36NA0.95321.03NA46.4213NA8.930.71154
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted17.40.36NA1.04321.03NA46.3212NA9.450.7125
FuyuSalted and Fermented Tofu39.70.32NA1.7451NA6364.71524771.3460.4
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.85
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts190.27NA0.6826.80.86NA481170.6300.390.39
TamariSoy sauce made from soy (tamari)33.30.23NA3.9766.70.83NA2173531.3393100.72110
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt970.53NA2.9536.70.82NA1041901.978.840.9845.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels8.230.24NA1.581060.81NA2211451.71.251.40.94
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari3400.24NA2.46420.8NA13415715.74.81.399
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2580.27NA2.0647.40.8NA15519012.715.41.06106
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.05111
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels9.060.22NA1.4960.78NA2051371.643.141.330.35
Coconut WaterCoconut Water (liquid From Coconuts)1260.21NA1.531320.75NA10513165.265530.53500
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari2380.23NA1.936.60.73NA15910111.61.381.1449
NattoNatto1030.32NA4.0854.50.72NA82.53454.173.31.4426
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts7.840.16NA0.63380.72NA43200NA1.30.3940.2
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried80.16NA0.6337.70.72NA42.7200NA1.380.392.45
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.6
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted7.950.16NA0.6337.70.71NA42.7200NA1.670.3917
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.4
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.5
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.94
TempehTempeh580.29NA1.4420.68NA13921504.70.5931
Cooked TempehTempeh, cooked49.20.28NA1.139.50.66NA13020607.180.8130.5
Boiled European ChestnutsBoiled and Steamed European Chestnuts350.36NA1.3241.20.65NA75.6546NA20.60.1952
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1820.26NA1.844.30.64NA15119714.6131.05143
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt300.21NA1.7629.30.63NA1021772.264.270.9336.7
Canned Chickpeas Canned Chickpeas , Solids32.40.18NA0.7718.70.61NA61912.231770.4548
Soy CheeseSoybean, curd cheese1250.25NA3.71510.59NA1471321113.21.1447
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids310.18NA0.7117.40.58NA58792.251540.4348.5
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt430.19NA145.40.57NA1082062.23.361.1659.7
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.9
Chickpeas Raw Chickpeas 150.17NA1.14210.56NA66.719006.350.732.03
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.2
Roasted PecansDry Roasted Pecans100.16NA0.3918.60.55NA41.359.70.560.140.710.16
Fried TofuTofu, fried1380.15NA1.822.20.55NA1065410.65.930.7418.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate3560.15NA1.8350.55NA1065410.65.930.7418.7
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.4
OkaraOkara1050.26NA1.734.20.53NA7928014120.74107
MothbeansRaw Mothbeans43.70.2NA3.161110.53NA1433472.48.750.562.82
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.1
Soy FlourRaw Full-fat Soy Flour47.50.67NA1.47990.5272.41145791.7330.91.2
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.1
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.370.17NA0.35170.52NA36.8550.840.140.630.16
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.6
Large Lima BeansRaw Large Lima Beans240.22NA2.2266.30.49NA1145102.135.330.843
Commercial HummusHummus, commercial200.16NA1.0731.60.49NA76.413221800.6124.2
Soy NutsDry-roasted Soybeans310.24NA0.8850.80.49NA1453044.30.451.060.18
Roasted European ChestnutsNuts, chestnuts, european, roasted120.21NA0.3713.50.48NA43.72420.490.820.2316.5
Red LentilsRaw Pink Or Red Lentils13.40.36NA2.0616.50.48NA8218701.9612.2
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.4
Broadbeans Raw Broadbeans 30.20.24NA1.9656.30.48NA1233112.43.80.923.2
Toasted Dried CoconutToasted Dried Coconut Meat4.560.14NA0.5715.50.47NA35.694NA6.250.350.17
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.3
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt230.17NA1.9420.46NA1013183.92.40.8253.3
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.42
Canned Large Lima BeansLima beans, large, mature seeds, canned26.60.23NA2.349.40.46NA942785.74250.8298
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt64.70.21NA2.6645.30.46NA81.34040.944.30.9945.4
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.56
Canned White BeansBeans, white, mature seeds, canned640.2NA2.6244.70.45NA803981.42980.9861.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.14NA2.7890.45NA1282602.48.550.559
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt14.80.21.92.0837.40.45NA974423.91.740.8360.7
Mungo BeansRaw Mungo Beans40.50.29NA2.278.30.45NA1112882.4110.983.17
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt220.23NA1.5640.60.45NA1314160.946.251.451.8
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Roasted Sesame SeedsRoasted Whole Sesame Seeds1750.44NA2.6630.44NA113846.11.951.270.58
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt57.60.21NA1.842.40.44NA1403313.471.70.7558.5
MisoMiso28.80.21NA1.2624.20.43NA80.31063.5418831.321.7
Whole Sesame SeedsDried Whole Sesame Seeds1700.71NA2.5461.30.43NA11081.761.91.350.82
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt16.40.22NA2.87310.43NA1553182.41.721.160
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts9.750.079NA0.3716.40.42NA27.650.61.630.560.180.22
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.6
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.16
Dried CoconutDried Coconut Meat3.940.12NA0.513.60.42NA31.282.32.85.60.30.45
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt35.50.22NA0.92380.41NA983172.44.130.7456.7
Chickpea flourChickpea flour (besan)11.60.24NA1.26430.41NA822192.1416.50.732.66
SoymilkSoymilk Unfortified46.30.24NA1.246.30.41NA962198.9940.22163
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt35.60.19NA2.24830.41NA1532672.374.240.9258.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free430.21NA2.05480.41NA1414357.24430.82100
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt340.29NA3.9700.41NA1032882.462.4459
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.70.23NA2.1645.70.41NA1342402.163.451.160.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3.80.12NA0.4913.50.41NA30.680.6NA5.40.30.24
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned36.60.15NA1.4450.41NA1113412.546380.87113
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added480.16NA0.61450.41NA76.81150.680.160.510.46
Pink BeansRaw Pink Beans380.24NA1.97530.4NA1214273.82.330.742.93
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)20.12NA0.4160.4NA29.2115NA5.940.2935.4
Coconut MilkRaw Coconut Milk6.960.12NA0.71160.4NA43.51142.76.520.2929.4
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.35
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)3.330.11NA0.698.50.4NA3798NA1.20.2916.3
Minerals in Top 100 Nuts & Legumes with the highest Manganese content per 100 kcal
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Manganese per 100 calories.
Top 5 nuts & legumes with most amount of manganese per 100 calories are:
- Blanched Hazelnuts Or Filberts
- Shoyu Soy Sauce
- Hulled Hemp Seeds
- Dried Pine Nuts
- Raw Japanese Chestnuts