Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.64849
Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.8741
Coconut WaterCoconut Water (liquid From Coconuts)00.470.91.260.680.51NA47.4038000395
Hemp SeedsHulled Hemp Seeds0.540.690.155NA0.33NA59.700.2700.433.2380
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.540.150.0822.680.40.077NA310101.173.9318
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA300
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0370.0782.30.30.052NA29.800.9400.292.35287
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.9287
Watermelon Seed KernelsDried Watermelon Seed Kernels00.10.0781.90.190.048NA31.2000NANA277
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.27225
FlaxseedSeeds, flaxseed00.920.091.730.550.27194900.3400.172.4220
ChiaDried Chia SeedsNA0.380.15.45NANANA30.200.99NA0.31NA207
Sesame FlourHigh fat Sesame Flour1.71.530.167.621.670.087NA17.7000NANA206
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA202
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.960201
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA199
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA192
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.430.132.430.0270.43NA52000NANA189
Lotus SeedsRaw Lotus Seeds3.370.580.131.450.770.57NA94000NANA189
Whole Sesame SeedsDried Whole Sesame Seeds00.410.132.360.0260.41NA50.80000.130184
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1.60.640.252.880.360.077NA50.80000.130183
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20.0230.0350.190.0380.025NA6.0500.20NANA176
BrazilnutsDried Brazilnuts00.280.0160.130.0840.046NA1000.3202.570171
Sunflower SeedsDried Sunflower Seed Kernels1.540.760.184.30.580.69NA11700.720180167
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.2166
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1.430.330.0432.760.140.19NA54.70000.80164
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA020161
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.580160
Cashew NutsRaw Cashew Nuts00.230.0310.580.470.23NA13.600.2700.4918.5158
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0260.0793.30.570.27NA11501.3011NA151
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA150
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.55150
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.6149
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA149
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.45148
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.67144
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA143
Oil Roasted CashewsOil Roasted Cashew Nuts00.190.110.90.460.17NA1300.1600.4818141
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.6122140
Roasted AlmondsDry Roasted Almonds00.0390.61.820.160.068NA27.6000120140
AlmondsNuts, almonds00.110.591.870.240.07129.522.800013.30140
OatsOats00.590.110.741.040.0921743000NANA137
Plain Almond ButterPlain Almond Butter no Salt00.020.461.540.160.052826000120136
Blanched AlmondsNuts, almonds, blanched00.0970.361.780.160.058NA25000120136
Roasted CashewsDry Roasted Cashew Nuts00.10.10.730.640.13NA360000.4818136
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0450.391.80.110.058NA13.3000130135
Cashew ButterPlain Cashew Butter no Salt00.160.0960.820.610.13NA34.8000NANA132
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA127
Dried PilinutsNuts, pilinuts, dried0.830.380.0390.220.20.048NA2500.25NANANA126
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA124
Boiled European ChestnutsBoiled and Steamed European Chestnuts2.30.340.241.670.720.53NA870610NANA124
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.68121
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.2121
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA119
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA118
TriticaleTriticale00.370.121.281.180.12NA650000.8NA116
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA116
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.8116
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts13.70.220.241.070.750.55NA90048.40NANA114
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried13.20.210.241.070.750.55NA91048.30NANA113
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.73113
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.190.111.90.740.55NA90048.20NANA113
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.86113
Chinese ChestnutsRaw Chinese Chestnuts13.40.210.241.070.740.55NA91048.20NANA113
Pine NutsDried Pine Nuts0.450.160.11.960.140.0425.751500.3604.1624112
Pinyon Pine NutsDried Pinyon Pine Nuts0.480.590.112.10.10.053NA27.700.950NANA112
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.76111
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.2109
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA109
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.2109
Oat FlourPartially Debranned Oat Flour00.510.0931.10.150.093NA23.80000.522.38107
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.7106
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.25105
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.25104
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.35103
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.560.190.0732.040.410.17NA2100NANANA100
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.2498
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts5.360.670.322.90.40.55NA910510NANA96
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3.330.670.322.90.40.55NA910510NANA96
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted5.970.67NA1.040.70.62NA88041.80NANA96
Japanese ChestnutsRaw Japanese Chestnuts3.90.670.322.920.40.55NA92051.20NANA95
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.4995
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.595
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.4995
Millet FlourMillet flourNA0.320.0574.7310.29NA33NA0NA0.0860.6393
Brown Rice FlourRice flour, brownNA0.370.0665.241.30.61NA13.20000.5NA93
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.7190
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted21.70.590.3510.71.460.61NA85.50110NANA90
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled21.40.520.39.461.460.53NA87.50110NANA89.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.310.166.60.660.23NA49NANANA0.140.7586
Corn BranCrude Corn Bran5.360.0130.133.660.850.2NA5.360000.560.485.7
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA85.7
Almond pasteNuts, almond paste00.0540.270.930.0740.024NA4800.06608.87085
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.30.195.450.430.18NA37.7NANANA0.19NA85
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.430.122.870.850.21NA53.6000NANA85
Barley flourBarley flour or meal00.320.0995.450.130.347.56.960000.51.983.5
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.6781.6
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.8380.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1.40.160.0570.950.430.29NA4101.7607.1NA80.3
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.6879.4
Vitamins in Top 100 Cereals & Nuts with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Magnesium per 300 calories.
Top 5 cereals & nuts with most amount of magnesium per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels