Soy CheeseSoybean, curd cheese1250.25NA3.71510.59NA1471321113.21.1447
ShoyuShoyu Soy Sauce62.30.081NA2.741401.92NA3138210.94103641.64134
Coconut WaterCoconut Water (liquid From Coconuts)1260.21NA1.531320.75NA10513165.265530.53500
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.9
MothbeansRaw Mothbeans43.70.2NA3.161110.53NA1433472.48.750.562.82
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels8.230.24NA1.581060.81NA2211451.71.251.40.94
Soy FlourRaw Full-fat Soy Flour47.50.67NA1.47990.5272.41145791.7330.91.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels9.060.22NA1.4960.78NA2051371.643.141.330.35
Watermelon Seed KernelsDried Watermelon Seed Kernels9.70.12NA1.3920.29NA136116NA17.81.840.91
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.14NA2.7890.45NA1282602.48.550.559
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt35.60.19NA2.24830.41NA1532672.374.240.9258.3
Mungo BeansRaw Mungo Beans40.50.29NA2.278.30.45NA1112882.4110.983.17
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt340.29NA3.9700.41NA1032882.462.4459
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.2
Sesame FlourHigh fat Sesame Flour30.20.29NA2.968.60.28NA15380.4NA7.82.030.17
TamariSoy sauce made from soy (tamari)33.30.23NA3.9766.70.83NA2173531.3393100.72110
Large Lima BeansRaw Large Lima Beans240.22NA2.2266.30.49NA1145102.135.330.843
Roasted Sesame SeedsRoasted Whole Sesame Seeds1750.44NA2.6630.44NA113846.11.951.270.58
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.5
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.9
Whole Sesame SeedsDried Whole Sesame Seeds1700.71NA2.5461.30.43NA11081.761.91.350.82
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels230.26NA1.37610.25NA13771.66.076.881.80.88
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt50.50.13NA1.67600.39NA1492202.46.670.7969
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds12.30.15NA0.7458.70.11NA20.6206NA4.042.31
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.4
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
Broadbeans Raw Broadbeans 30.20.24NA1.9656.30.48NA1233112.43.80.923.2
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.6
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.16
Sunflower SeedsDried Sunflower Seed Kernels13.40.31NA0.955.70.33NA1131109.081.540.860.81
French BeansRaw French Beans54.20.13NA0.99550.35NA88.63843.765.250.553.14
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.56
Sesame Seed KernelsDried Hulled Sesame Seed Kernels9.50.22NA154.70.23NA10658.65.457.451.070.59
NattoNatto1030.32NA4.0854.50.72NA82.53454.173.31.4426
Mung BeansRaw Mung Beans380.27NA1.9454.50.3NA1063592.364.320.772.6
Small White BeansRaw Small White Beans51.50.19NA2.354.50.38NA1324593.83.570.843.5
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.1
Pink BeansRaw Pink Beans380.24NA1.97530.4NA1214273.82.330.742.93
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt20.50.16NA1.6530.34NA1062690.910.760.8550
Cashew NutsRaw Cashew Nuts6.70.4NA1.2530.3NA1071193.62.171.050.94
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.6
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt430.13NA1.7251.40.32NA1272260.93.470.7443.7
Soy NutsDry-roasted Soybeans310.24NA0.8850.80.49NA1453044.30.451.060.18
Pinto BeansRaw Pinto Beans32.60.26NA1.4650.70.33NA1184018.043.460.663.27
Sunflower Seed ButterSunflower Seed Butter no Salt10.40.26NA0.6750.40.34NA10893170.490.790.1
Black BeansRaw Black Beans360.25NA1.47500.31NA1034350.941.471.073.23
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.4
Canned Large Lima BeansLima beans, large, mature seeds, canned26.60.23NA2.349.40.46NA942785.74250.8298
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein28.30.068NA0.5548.30.17NA1577451.33113670.38113
Canned Refried Beans, fat-freeRefried beans, canned, fat-free430.21NA2.05480.41NA1414357.24430.82100
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt51.40.1NA2480.36NA1193260.921.40.7744.5
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
Black Turtle BeansRaw Black Turtle Beans470.29NA2.57470.29NA1304420.942.650.653.24
Oil Roasted CashewsOil Roasted Cashew Nuts7.40.35NA1.04470.29NA921093.52.240.920.6
Roasted AlmondsDry Roasted Almonds450.18NA0.6246.70.37NA78.81190.330.50.550.4
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.76
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.7
SoymilkSoymilk Unfortified46.30.24NA1.246.30.41NA962198.9940.22163
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt25.70.15NA1.3345.70.28NA942532.41.90.869.2
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.70.23NA2.1645.70.41NA1342402.163.451.160.4
Plain Almond ButterPlain Almond Butter no Salt56.50.15NA0.5745.40.35NA82.71220.391.140.540.27
Blanched AlmondsNuts, almonds, blanched400.17NA0.5645.40.31NA81.51120.543.220.50.76
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt430.19NA145.40.57NA1082062.23.361.1659.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt64.70.21NA2.6645.30.46NA81.34040.944.30.9945.4
Roasted CashewsDry Roasted Cashew Nuts7.840.39NA1.0545.30.14NA85.4982.042.80.980.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added480.16NA0.61450.41NA76.81150.680.160.510.46
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned36.60.15NA1.4450.41NA1113412.546380.87113
FuyuSalted and Fermented Tofu39.70.32NA1.7451NA6364.71524771.3460.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned46.50.14NA1.3844.70.36NA1193083.63250.5761.3
Canned White BeansBeans, white, mature seeds, canned640.2NA2.6244.70.45NA803981.42980.9861.5
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
Cashew ButterPlain Cashew Butter no Salt7.330.37NA0.86440.14NA78931.962.560.880.5
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt350.18NA1.5443.60.37NA1113410.941.340.6441
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt490.089NA0.8443.40.3NA792870.934.650.551.6
Chickpea flourChickpea flour (besan)11.60.24NA1.26430.41NA822192.1416.50.732.66
Tofu YogurtTofu yogurt1260.08NA1.1342.6NANA40.4501437.20.3382.4
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt57.60.21NA1.842.40.44NA1403313.471.70.7558.5
TempehTempeh580.29NA1.4420.68NA13921504.70.5931
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari3400.24NA2.46420.8NA13415715.74.81.399
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt230.17NA1.9420.46NA1013183.92.40.8253.3
Kidney BeansRaw All Types Kidney Beans430.29NA2.46420.31NA1224220.967.20.843.53
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
Canned Navy BeansBeans, navy, mature seeds, canned41.60.18NA1.6441.60.33NA1192555.132970.6862.3
Boiled European ChestnutsBoiled and Steamed European Chestnuts350.36NA1.3241.20.65NA75.6546NA20.60.1952
Red Kidney BeansRaw Red Kidney Beans24.60.210.652410.33NA1204030.953.560.833.5
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt220.23NA1.5640.60.45NA1314160.946.251.451.8
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.5
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids57.30.2NA1.840.20.39NA112337NA3270.6895
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt57.30.2NA1.840.20.39NA1123374.51780.6895
Cooked TempehTempeh, cooked49.20.28NA1.139.50.66NA13020607.180.8130.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.05111
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt32.70.24NA1.36390.38NA1142442.364.550.9265
Canned Refried BeansRefried beans, canned, traditional style32.20.14NA1.6390.32NA1023546.444110.6486.4
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.1
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned410.17NA1.8738.60.24NA1043133.73400193
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned38.50.21NA2.138.50.26NA1193381.434220.5983
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium38.50.21NA2.138.50.26NA1193381.431520.5983
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt35.50.22NA0.92380.41NA983172.44.130.7456.7
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts7.840.16NA0.63380.72NA43200NA1.30.3940.2
Minerals in Top 100 Oils, Nuts & Legumes with the highest Magnesium content per 100 kcal
In the above table you can find and compare the amount of minerals in all oils, nuts & legumes , sorted by most amount of Magnesium per 100 calories.
Top 5 oils, nuts & legumes with most amount of magnesium per 100 calories are:
- Soybean, curd cheese
- Shoyu Soy Sauce
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Raw Mothbeans