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
Blanched HazelnutsBlanched Hazelnuts Or Filberts0.950.230.0520.740.390.28NA37.200.9508.35NA6.03
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.455.6
Hemp SeedsHulled Hemp Seeds0.540.690.155NA0.33NA59.700.2700.433.24.12
Pine NutsDried Pine Nuts0.450.160.11.960.140.0425.751500.3604.16243.92
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
Japanese ChestnutsRaw Japanese Chestnuts3.90.670.322.920.40.55NA92051.20NANA3.1
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3.330.670.322.90.40.55NA910510NANA3.1
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts5.360.670.322.90.40.55NA910510NANA3.1
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted5.970.67NA1.040.70.62NA88041.80NANA3.1
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
HazelnutsNuts, hazelnuts or filberts0.480.310.0540.860.440.27NA540307.186.82.95
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1.40.160.0570.950.430.29NA4101.7607.1NA2.58
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA2.58
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.22.54
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.540.150.0822.680.40.077NA310101.173.92.44
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.492.38
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0370.0782.30.30.052NA29.800.9400.292.352.35
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
Coconut WaterCoconut Water (liquid From Coconuts)00.470.91.260.680.51NA47.40380002.24
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.82.2
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts13.70.220.241.070.750.55NA90048.40NANA2.15
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried13.20.210.241.070.750.55NA91048.30NANA2.15
Chinese ChestnutsRaw Chinese Chestnuts13.40.210.241.070.740.55NA91048.20NANA2.14
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.190.111.90.740.55NA90048.20NANA2.14
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.61222.13
HickorynutsDried Hickorynuts3.20.40.060.410.80.088NA18.300.910NANA2.1
Lotus SeedsRaw Lotus Seeds3.370.580.131.450.770.57NA94000NANA2.1
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.072.07
Pinyon Pine NutsDried Pinyon Pine Nuts0.480.590.112.10.10.053NA27.700.950NANA2.07
Boiled European ChestnutsBoiled and Steamed European Chestnuts2.30.340.241.670.720.53NA870610NANA1.96
PecansPecans nuts1.30.290.0560.510.370.0919.869.5500.4800.611.51.95
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
Macadamia NutsRaw Macadamia Nuts00.50.0681.030.320.11NA4.600.500.23NA1.73
ChiaDried Chia SeedsNA0.380.15.45NANANA30.200.99NA0.31NA1.7
Roasted PecansDry Roasted Pecans2.960.190.0450.490.30.079NA6.7600.300.55NA1.66
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
WalnutsEnglish Walnuts0.460.160.0690.520.260.257.944500.600.321.241.57
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2.10.20.0460.50.310.078NA6.300.2901.06NA1.55
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA1.46
Roasted European ChestnutsNuts, chestnuts, european, roasted1.220.30.211.640.680.61NA85.703200.619.551.44
Toasted Dried CoconutToasted Dried Coconut Meat00.0310.0520.310.410.16NA4.5600.760NANA1.4
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA1.4
FlaxseedSeeds, flaxseed00.920.091.730.550.27194900.3400.172.41.4
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.660.720.53NA87.3060.60NANA1.34
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.430.132.430.0270.43NA52000NANA1.33
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
Whole Sesame SeedsDried Whole Sesame Seeds00.410.132.360.0260.41NA50.80000.1301.3
CoconutRaw Coconut Meat00.0560.0170.460.250.046NA2202.800.20.171.27
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.30.0360.950.250.15NA4.1800.2900.2401.27
Dried CoconutDried Coconut Meat00.0270.0450.270.360.14NA4.100.6800.20.141.25
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0270.0440.270.360.13NA3.9500.660NANA1.22
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0450.391.80.110.058NA13.30001301.2
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.034010.240.045NA20.801.630NANA1.2
Coconut MilkRaw Coconut Milk00.03400.990.240.043NA2103.6500.20.131.2
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.02700.810.240.043NA2102.550NANA1.2
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.03400.970.230.043NA21.301.520NANA1.17
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
AlmondsNuts, almonds00.110.591.870.240.07129.522.800013.301.13
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.881.13
Roasted AlmondsDry Roasted Almonds00.0390.61.820.160.068NA27.60001201.1
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
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0550.133.633.630.41NA12200.72013.51.41.1
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.351.05
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.240.290.680.720.53NA87.40120NANA1.04
Plain Almond ButterPlain Almond Butter no Salt00.020.461.540.160.0528260001201.04
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.160.142.033.420.39NA11500.680NANA1.02
Vitamins in Top 100 Cereals & Nuts with the highest Manganese 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 Manganese per 300 calories.
Top 5 cereals & nuts with most amount of manganese per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff