ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.53465.76
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA233.04
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.62.5
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.8362.46
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.72.45
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.6362.4
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.82.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.2322.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.22.18
NattoNatto14215.62.261.047.80186.95NANANA7.6827.62.17
TempehTempeh156173.970.396.330124.2NANANA5.831.72.03
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.61.98
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.31.9
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.21.9
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.21.83
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA0251.77
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.31.74
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.31.7
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.51.7
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.21.7
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.33211.66
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.33211.66
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.7211.6
OkaraOkara3956.830.760.352.63048.3NANANANANA141.6
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA201.6
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.6181.58
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64261.57
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13191.57
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.51.5
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA17191.5
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.851.46
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.4291.46
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.05201.44
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.81.44
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22231.43
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.3191.4
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.71.4
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.71.38
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.6211.37
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.46211.36
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.6191.36
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA201.35
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.31.35
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA16221.34
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.61.34
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.8211.3
MisoMiso1529.11.550.613.76038.49.49.1008.219.41.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.31.28
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6201.26
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.31.26
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.81.24
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.41.24
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.33181.24
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.66211.24
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.31.24
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA211.24
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA17201.23
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6231.2
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.31.2
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.1211.2
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.51.18
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA17171.16
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA17171.16
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.71.15
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.2191.14
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.61.13
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.51.13
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.21.1
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.51.1
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.31.08
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA22191.08
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.41.07
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.51.05
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.71.02
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.51
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.8201
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.41
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.21
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.5201
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.50.99
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.5200.99
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3190.98
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.60.96
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.240.96
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.7119190.95
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA180.95
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.7190.95
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA15200.95
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.6190.93
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.7140.92
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.20.92
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.30.92
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.40.91
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.40.91
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.60.89
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.40.89
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.7190.88
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.7200.85
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.60.82
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.60.82
Macronutrients in Top 100 Legumes with the highest Manganese content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Manganese per 300 calories.
Top 5 legumes with most amount of manganese per 300 calories are:
- Shoyu Soy Sauce
- Salted and Fermented Tofu
- Soy sauce made from soy (tamari)
- Raw Firm Tofu Prepared with Calcium Sulfate
- Boiled Winged Beans