Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.25.32
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.224.5
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.433.7
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.832.83
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.622.5
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.032.4
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.032.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts169.720.740.0090.8702.70.550.0110.0110.531.752.182
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.91.87
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.71.37
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.031.3
OatsOats25.71.770.310.0290.62017NANANANA2.724.341.26
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.71.23
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.91.2
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.521.16
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.31.1
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2721.1
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.071.03
Japanese ChestnutsRaw Japanese Chestnuts650.340.0510.0080.08022.7NANANANANA1.461.03
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried27.80.340.0510.0090.08022.6NANANANANA1.461.03
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1790.340.050.0090.08022.6NANANANANA1.461.03
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.80.40.0590.010.093022.5NANANANANA1.481.03
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.91.02
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.630.99
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.40.98
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.070.98
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.90.96
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.80.94
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.650.9
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60.89
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.040.89
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.020.89
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.30.88
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts15.59.660.70.0091.302.720.760.0110.0110.741.462.330.86
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.330.86
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.940.85
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.40.81
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230.79
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.20.78
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.330.78
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.78
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.76
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.80.75
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.70.73
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts65.40.50.0730.0120.12022NANANANANA1.90.72
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried27.50.50.0730.0120.12022NANANANANA1.880.72
Chinese ChestnutsRaw Chinese Chestnuts44.60.50.0730.0130.12022NANANANANA1.880.71
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted420.50.0730.0130.12022NANANANANA1.870.71
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.60.71
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.940.7
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.640.7
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10.69
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.840.69
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.530.65
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.330.65
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.660.65
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.730.62
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.770.61
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.10.58
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.40.56
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.340.55
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.840.55
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.530.55
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.670.53
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.330.52
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1410.510.143.1501.80.560.0060.0060.551.331.30.52
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.230.49
Roasted European ChestnutsNuts, chestnuts, european, roasted410.90.170.0380.32021.64.33NANANA2.11.30.48
Toasted Dried CoconutToasted Dried Coconut Meat177.947.04NA0.08707.5NANANANANA0.90.47
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40.47
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.430.46
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.140.45
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.4830.44
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.670.44
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90.43
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.10.43
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.940.42
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.660.0270.1801.860.580.010.010.561.11.10.42
Dried CoconutDried Coconut Meat159.788.6700.1103.61.1NANANA2.471.040.42
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed14.6108.96NA0.1103.15NANANANANA0.770.41
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.50.41
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)49.510.39.13NA0.1102.76NANANANANA0.80.4
Coconut MilkRaw Coconut Milk43.510.49.200.1102.41.45NANANA0.9610.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)30.310.59.300.1102NANANANA0.671.10.4
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)50.8119.6NA0.1201.43NANANANANA1.030.39
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.280.38
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860.38
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.10.38
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.650.38
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80.38
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.50.37
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.130.37
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked770.220.0590.010.048021.70.038NANANA0.312.070.36
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.070.36
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.320.36
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.350.35
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.70.35
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.40.35
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt169.180.960.0136.0403.33NANANANA1.862.80.34
Macronutrients in Top 100 Cereals & Nuts with the highest Manganese content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Manganese per 100 calories.
Top 5 cereals & nuts with most amount of manganese per 100 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff