Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.6416
Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.813.5
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA11
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA8.5
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.557.55
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA7.23
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.96.87
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.455.6
OatsOats00.590.110.741.040.0921743000NANA3.8
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.733.7
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.683.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA3.47
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.673.35
Brown Rice FlourRice flour, brownNA0.370.0665.241.30.61NA13.20000.5NA3.3
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA3.1
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.73.07
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.683
Oat FlourPartially Debranned Oat Flour00.510.0931.10.150.093NA23.80000.522.383
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA2.94
TriticaleTriticale00.370.121.281.180.12NA650000.8NA2.87
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA2.8
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.9602.7
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.672.67
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA2.67
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.22.66
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.22.65
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA2.58
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.22.54
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.492.38
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA2.34
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.492.33
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.242.3
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.82.2
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.61222.13
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.072.07
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.30.195.450.430.18NA37.7NANANA0.19NA1.95
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.310.166.60.660.23NA49NANANA0.140.751.86
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.271.8
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA0201.66
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.861.65
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.5801.58
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA1.46
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA1.4
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.21.3
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.711.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.430.122.870.850.21NA53.6000NANA1.15
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA1.14
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.280.0791.550.710.12NA21.2000NANA1.13
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.881.13
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.61.1
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.380.033.40.90.21NA1340000.09201.1
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0460.030.920.90.21NA6.920000.09201.1
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.351.05
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.830.99
Rice FlourUnenriched White Rice Flour00.110.0172.120.670.36NA3.280000.0900.98
Light Rye FlourRye flour, light00.280.0760.670.560.2NA19.30000.74.960.98
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.480.044.241.10.12NA1930000.092NA0.92
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0580.041.331.10.12NA7.5000NANA0.92
Barley flourBarley flour or meal00.320.0995.450.130.347.56.960000.51.90.9
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.470.043.450.830.13NA1900000.090.0820.89
RiceRaw Regular Long-grain White Rice00.0580.041.30.830.1306.580000.090.0820.89
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0320.031.12NA0.044NA9.93NANANANANA0.89
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0460.0370.920.950.12NA4.6000NANA0.87
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.390.0374.230.950.12NA134000NANA0.87
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.470.043.451.10.14NA194000NANA0.87
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0590.041.341.10.14NA5.03000NANA0.87
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.520.0465.630.790.38NA1980000.02400.86
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.180.0465.630.790.38NA7.30000.02400.86
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.50.84
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.480.044.050.540.36NA2060000.0240.080.83
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.180.044.050.540.36NA6.40000.0240.080.83
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.180.0194.20.140.12NA1690000.02400.83
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0460.0370.920.920.14NA4.6000NANA0.82
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.380.0373.450.920.14NA136000NANA0.82
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0620.040.90.660.08NA3.10000.1200.81
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.150.0451.740.670.087NA5.68000NANA0.79
Millet FlourMillet flourNA0.320.0574.7310.29NA33NA0NA0.0860.630.79
Dry PastaDry Unenriched Pasta00.0730.0491.370.350.11NA14.60000.0890.0810.74
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.760.69
Pearled BarleyCooked Pearled Barley00.20.155.030.330.28NA390000.0241.950.63
Dry CouscousCouscous, dry00.130.0622.80.990.088NA16000NANA0.62
Cooked PastaPasta, cooked, unenriched, without added salt00.0380.0380.760.210.093NA13.30000.1100.61
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0460.0760.220.390.03NA4.6000NANA0.57
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.650.414.870.360.036NA1510000.190.250.56
Wheat FlourUnenriched All-purpose White Wheat Flour00.0990.0331.030.360.036NA21.40000.0490.250.56
Enriched SemolinaSemolina, enriched00.680.4850.480.086NA1530000.22NA0.52
SemolinaSemolina, unenriched00.230.0672.760.480.086NA60000NANA0.52
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.440.363.250.360.068NA10400NANANA0.47
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.250.41
Dry Rice NoodlesRice noodles, dry00.0260.0140.180.0420.012NA2.470000.09100.41
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.560.190.0732.040.410.17NA2100NANANA0.41
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.0850.0220.740.410.042NA11.8000NANA0.4
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.250.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.250.38
Chow MeinChow Mein Chinese Noodles00.360.253NA0.027NA79.60000.533.380.37
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA0.36
Cooked Rice NoodlesRice noodles, cooked00.050.0110.20.0310.017NA2.780000.08300.32
White Canned HominyHominy, canned, white00.0130.0250.140.640.021NA4.1701.2500.210.830.29
Yellow Canned HominyHominy, canned, yellowNA0.0130.0250.140.640.021NA4.17000NANA0.29
Cooked CouscousCouscous, cooked00.170.0722.630.990.14NA400000.350.270.23
Vitamins in Top 100 Cereals with the highest Manganese content per 300 kcal
In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Manganese per 300 calories.
Top 5 cereals with most amount of manganese per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff