Ground ClovesGround Cloves Spices10914.24.330.642.9071.72.61.171.250.022376.5466
Ground GingerGround Ginger Spices89.63.82.330.20.630643.041.61.10.1812.68.0430
SaffronSaffron Spices975.661.531.20.73063.3NANANANA3.771127.5
CardamomCardamom Spices966.460.660.120.3066NANANANA2710.427
Ground CinnamonGround Cinnamon Spices1211.50.420.0130.0530982.641.351.260.02464.54.8521.2
Ground TurmericGround Turmeric Spice963.131.770.0810.65064.63.10.430.372.3229.319
Black PepperBlack Pepper Spices1203.91.660.180.83076.40.760.270.290.02430.212.415.2
BasilFresh Basil13048.350.534.120.95034.63.90.260.260214115
Pumpkin Pie SpiceSpices, pumpkin pie spice87.7115.730.0570.63060.86.8NANANA135.0514
Dried Basil SpicesSpices, basil, dried1295.242.780.390.26061.52.20.970.970.02648.529.612.6
Dried SpearmintSpearmint, dried1056.351.662.940.47054.8NANANANA31.42112
Dried Parsley SpicesSpices, parsley, dried1035.631.41.931.30527.470.432.844.227.427.410
Dill WeedFresh Dill Weed6987.80.420.0910.57049NANANANA14.7248.8
Dried Thyme SpicesSpices, thyme, dried1098.082.970.750.54069.51.86NANANA40.29.98.55
Dried TarragonDried Tarragon Spices1027.361.930.75051NANANANA7.53238.1
Bay Leaf SpicesSpices, bay leaf9682.211.2072NANANANA25.27.37.83
Curry PowderCurry Powder Spice92131.520.252.57051.52.550.731.050.5749137.66
SpearmintFresh Spearmint6824.981.32.30.37057.3NANANANA46.422.47.62
Dried Coriander LeafDried Coriander Leaf Spices1085.140.1200.350567.8NANANA1123.66.83
Ground SavoryGround Savory Spice1106.53.6NANA076NANANANA50.47.426.73
Poultry Seasoning SpicesSpices, poultry seasoning987.363.20.920.970641.76NANANA119.376.7
Dried Marjoram SpicesSpices, marjoram, dried1117.80.593.581.30674.53NANANA44.6146
Celery SeedCelery Seed Spices76.519.31.680.152.7031.60.51NANANA9.03145.8
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.53465.76
Fennel SeedFennel Seed Spices87130.42NA1.47045.5NANANANA34.613.75.7
Dried Oregano SpicesSpices, oregano, dried1134.851.760.70.850784.631.282.151.0348105.65
ThymeFresh Thyme29751.41.330.25072.6NANANANA41.616.55.1
PeppermintFresh Peppermint4294.031.051.860.3064NANANANA34.3165.04
Dried Dill Weed SpicesSpices, dill weed, dried1195.170.28NANA066NANANANA1623.74.7
White PepperWhite Pepper Spices1012.150.63NANA069.5NANANANA26.610.54.36
Poppy SeedPoppy Seed Spices5723.72.60.16160161.70.170.211.331110.33.83
Cider VinegarVinegar, cider14290000013.35.74.31.430003.56
Ground AllspiceGround Allspice Spices1149.92.90.082.6082.3NANANANA24.66.953.36
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA233.04
Ground SageGround Sage Spices95126.71.170.50581.63NANANA38.4103
Cumin SeedCumin Seed Spices80181.230.142.5035.41.8NANANA8.414.22.67
Dried Chervil SpicesSpices, chervil, dried1274.940.2102.28062NANANANA14.329.42.66
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
RosemaryFresh Rosemary22913.46.50.951.02047.4NANANANA32.37.62.2
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
Prepared Yellow MustardMustard, prepared, yellow50016.71.071.871.80294.61.152.351.052018.72.1
Anise SeedAnise Seed Spices89140.5202.8044.5NANANANA1315.72.05
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
Coriander SeedCoriander Seed Spices101181NA1.76055.4NANANANA4212.51.9
Red or Cayenne PepperRed or Cayenne Pepper Spice9416.33.080.627.27053.49.75NANANA25.711.31.9
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
Chili PowderChili Powder Spices106152.60.577.950537.654.562.280.813714.31.8
Dill SeedDill Seed Spices9814.30.720.150.94054.3NANANANA20.815.71.8
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
Dried Rosemary SpicesSpices, rosemary, dried9113.86.70.981.05058NANANANA38.64.421.7
PaprikaPaprika Spice10613.72.280.487.8057.4117.142.80.8637151.7
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
Ground NutmegGround Nutmeg Spices5720.71500.20281.7NANANA123.341.66
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
Ground Mustard SeedGround Mustard Seed Spices5921.41.172.243.5016.640.0121.72.187.215.41.45
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
Macronutrients in Top 100 Spices & Legumes with the highest Manganese content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all spices & legumes , sorted by most amount of Manganese per 300 calories.
Top 5 spices & legumes with most amount of manganese per 300 calories are:
- Ground Cloves Spices
- Ground Ginger Spices
- Saffron Spices
- Cardamom Spices
- Ground Cinnamon Spices