Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.51550
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA85311213
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA1975851
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.5756
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.4556
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.350530
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.372025498
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.327492
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA2646474
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.3466
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.3458
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA025452
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA1686452
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.6445
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.3439
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA1428391
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.652381
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.4377
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.4375
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.3375
French BeansRaw French Beans68140.441.50.880127NANANANA5037.3373
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA4141373
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.7365
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.4365
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.442363
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.843363
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.6361
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.5355
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.3353
OatsOats77213.72.40.224.80132NANANANA2133.5351
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.2351
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.5349
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.6349
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.3347
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.5345
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.843339
PeanutsRaw Peanuts11259812.50.006310329.37NANANA1751333
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.4329
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.321327
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.4325
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.2325
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.842318
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.7318
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.6318
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.7310
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.5288
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.991329286
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA27286
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.7515284
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.8278
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.7274
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.2272
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.229270
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.8264
TriticaleTriticale6674.150.730.121.70143NANANANANA26258
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.5254
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.4252
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.7252
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.516252
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.6246
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.7244
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.3236
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7084.130.580.0561.780157NANANANA2215236
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA2619232
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.1415230
NattoNatto419223.161.46110259.7NANANA10.738.5228
MilletRaw Millet7508.371.430.2340145NANANANA1722226
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.3222
RyeRye grain6713.230.390.211.301511.940.220.321.43020.5218
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.5206
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.22027206
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.5194
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.4192
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA2021191
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry6671.40.270.0320.40148NANANANANA28.5189
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.3189
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.8185
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.4185
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.2179
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA1236171
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.4163
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA16163
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.215163
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.3161
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.7157
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.6157
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.5153
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.4149
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.618147
ShoyuShoyu Soy Sauce1051.130.140.0580.4609.80.7900.60.21.616147
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.6139
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.618135
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2960.970.250.190.23055.40.71NANANA10.518129
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.6127
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.73127
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.3125
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.715125
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.344446125
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.6125
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2581.250.180.060.45052NANANANANA9.1123
Macronutrients in Top 100 Cereals & Legumes with the highest Magnesium content per 7 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 7 ounces.
Top 5 cereals & legumes with most amount of magnesium per 7 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans