Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.426.6
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.8322.5
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA18.5
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA14
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.612.6
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA12
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.511.4
Blanched HazelnutsBlanched Hazelnuts Or Filberts1.60.380.0871.230.650.47NA6201.6014NA10
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.089.33
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.336.87
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93406.54
OatsOats00.980.181.241.740.152872000NANA6.3
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.96.16
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.86
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA5.8
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.785.6
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA5.53
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA5.17
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA5.17
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.561.10.534.860.670.92NA1510850NANA5.15
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8.931.10.534.850.670.91NA1520850NANA5.14
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted9.951.1NA1.741.161.04NA147069.70NANA5.14
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.865.1
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.85
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.964.97
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.34.9
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA4.9
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA4.78
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA4.7
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.604.5
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.784.46
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA4.44
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.7724.43
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.334.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2.320.260.0951.60.710.48NA6802.94012NA4.3
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA4.3
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.6524.24
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.534.06
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.813.96
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.93.9
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA3.9
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.823.9
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.733.8
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA790630003.74
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.0633.67
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts230.360.41.81.250.92NA150080.70NANA3.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried220.360.41.81.240.92NA152080.60NANA3.6
Chinese ChestnutsRaw Chinese Chestnuts22.30.360.41.81.240.92NA152080.40NANA3.57
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.310.193.141.240.91NA151080.30NANA3.57
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.992043.56
HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA3.5
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA3.5
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.453.46
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA3.44
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.80.560.42.81.20.89NA14501020NANA3.26
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.533.26
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA3.25
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.243.1
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.43.03
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA2.88
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA2.8
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA2.77
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.302.76
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.12.74
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.6302.63
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.062.6
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3.50.330.0770.840.520.13NA10.500.4901.77NA2.6
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA2.44
Roasted European ChestnutsNuts, chestnuts, european, roasted2.040.50.362.741.131NA14305301.02162.4
Toasted Dried CoconutToasted Dried Coconut Meat00.0520.0860.520.690.26NA7.601.270NANA2.37
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA2.34
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.032.32
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA2.23
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA2.2
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.32.2
MilletRaw Millet00.560.386.241.120.51151120000.0661.22.16
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.2202.15
CoconutRaw Coconut Meat00.0930.0280.760.420.076NA36.704.6600.340.282.1
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.490.0611.60.420.25NA6.9600.4900.402.1
Dried CoconutDried Coconut Meat00.0450.0760.460.610.23NA6.801.1400.330.232.08
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0450.0740.450.590.22NA6.5801.10NANA2.03
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.402.03
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.05701.660.40.074NA34.702.720NANA2
Coconut MilkRaw Coconut Milk00.05701.650.40.072NA34.806.100.330.222
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.04501.350.40.071NA3504.240NANA1.98
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.05601.60.390.071NA35.502.540NANA1.95
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA1.92
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA1.9
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.470.132.581.20.2NA35.4000NANA1.9
AlmondsNuts, almonds00.180.983.120.410.1249.2380002201.9
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.131.88
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA460002001.87
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.661.86
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.1501.8
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.1501.8
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.31.8
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.91.75
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.390.481.141.20.89NA1460200NANA1.74
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.701.74
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.260.233.45.70.65NA19201.130NANA1.7
Vitamins in Top 100 Cereals & Nuts with the highest Manganese content per 500 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 500 calories.
Top 5 cereals & nuts with most amount of manganese per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff