Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.8191107
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.722866
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.6608
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.5540
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.7397
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.7378
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.41418356
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.2352
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.733339
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.5333
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.8327
Soy CheeseSoybean, curd cheese21411.51.660.775.709.82.27NANANA017.7323
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.4323
Large Lima BeansRaw Large Lima Beans4790.980.230.130.309012NANANA2730.4318
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.6313
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.9220279
Broadbeans Raw Broadbeans 4832.170.360.0650.82082.68.08NANANA35.437272
White BeansRaw White Beans4721.20.310.240.28085.43NANANA21.533269
Great Northern BeansRaw Great Northern Beans4811.60.50.30.37088.43.2NANANA28.631268
Mung BeansRaw Mung Beans4921.630.490.0380.51088.89.36NANANA2334268
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.7266
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.2266
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.3261
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.319261
Small White BeansRaw Small White Beans4761.670.430.330.39088.2NANANANA35.330259
Pigeon Peas Raw Pigeon Peas 4862.10.470.051.1089NANANANA21.330.8259
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.7258
Peanut ButterSmooth Peanut Butter83370.213.50.055160349.205.833.48.0831254
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.5252
OatsOats5519.81.730.163.44094NANANANA1524251
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.821251
Pinto BeansRaw Pinto Beans4921.740.330.340.24088.7300.182.82230.4249
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.7249
Navy BeansRaw Navy Beans4782.130.240.760.47NA865.500.34.7221.731.7248
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA1519247
Black BeansRaw Black Beans48320.520.390.47088.43NANANA2230.6242
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.6238
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.7235
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.515234
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.4232
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA1135232
Black Turtle BeansRaw Black Turtle Beans4811.280.330.250.3089.73NANANA2230227
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.334227
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.6227
Cranberry BeansRaw Cranberry Beans4751.740.450.340.41085NANANANA3532.6221
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.6206
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.8204
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.4204
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.6203
Kidney BeansRaw All Types Kidney Beans4721.180.170.40.250853.16NANANA35.333.4198
Red Kidney BeansRaw Red Kidney Beans4781.50.220.510.320872.98NANANA21.532196
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.7194
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.7193
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.7189
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.5184
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.7181
Adzuki BeansRaw Adzuki Beans4660.750.27NA0.16089NANANANA1828180
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.4180
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.5180
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.322176
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.3612174
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.2169
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.6169
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.6166
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.7164
NattoNatto29915.62.261.047.760186.93NANANA7.6527.5163
MilletRaw Millet53661.020.172.860103NANANANA1215.6162
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.2159
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.7156
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1660.780.180.130.23029.7NANANANANA11147
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.319147
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.640.160.120.15030NANANANA5.411.8139
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.6137
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.315136
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.4135
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.7135
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.82132
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.316132
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA1815128
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.526122
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA19116
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1660.820.14NA0.35029.3NANANANANA11.5116
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.6116
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.8115
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA2214112
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.329112
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.2109
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.811106
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2041.530.40.30.360360.48NANANA14.713105
ShoyuShoyu Soy Sauce750.810.10.0410.33070.5700.430.141.1311.5105
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1870.770.20.150.18033.60.45NANANA12.312.699
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2010.910.240.180.21036.6NANANANA14.712.796
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2110.690.180.140.16039.60.51NANANA7.51392
Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA1121291
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.2491
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1970.50.130.0980.12035.60.48NANANA8.9313.889.3
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1490.780.0540.470.0340262.85NANANA9.0710.789.3
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.889.3
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.489.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1840.890.130.0430.32037NANANANANA6.588
Macronutrients in Top 100 Cereals & Legumes with the highest Magnesium content per 5 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Magnesium per 5 ounces.
Top 5 cereals & legumes with most amount of magnesium per 5 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans