Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.616
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.713.5
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.311
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.58.5
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54117.55
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.5247.23
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.8216.87
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.75.6
OatsOats775.320.940.0861.87051NANANANA8.17133.8
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11143.7
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.73.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.63.47
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.923.35
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.983.3
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.23.1
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.73.07
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.433
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.83113
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.22.94
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.72.87
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.32.8
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4112.7
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.82.67
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA122.67
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85122.66
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5132.65
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2132.58
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84122.54
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.72.38
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77132.34
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.162.33
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.182.3
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.3112.2
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.82.13
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.352.07
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.68111.95
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.37111.86
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.31.8
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.51.66
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.61.65
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA7111.58
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.71.46
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93101.4
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8111.3
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.751.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA131.15
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.61.14
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.31.13
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.451.13
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.41.1
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.21.1
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.21.1
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.041.05
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.540.99
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.880.98
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.250.98
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.50.92
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.50.92
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.130.9
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.860.89
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.860.89
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1990.54NANANANA67.3NANANANA1.86.360.89
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.50.87
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.50.87
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.450.87
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.450.87
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.10.86
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.10.86
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.35120.84
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.020.83
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.020.83
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.270.83
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.450.82
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.450.82
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.250.81
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.520.79
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.440.79
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.50.74
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.850.69
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.50.63
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA4100.62
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.4110.61
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.160.57
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.50.56
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.50.56
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.60.52
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.60.52
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.60.47
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.730.41
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.90.41
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.270.41
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.560.4
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.740.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.760.38
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.930.37
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.260.36
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.970.32
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.170.29
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.170.29
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75100.23
Macronutrients in Top 100 Cereals with the highest Manganese content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Manganese per 300 calories.
Top 5 cereals with most amount of manganese per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff