DockRaw Dock45450.912.2711.40.932.77NA295010910NANA2341
Boiled DockBoiled and Drained Dock43500.852.1510.30.92.5NA20006580NANA2225
Boiled Swiss ChardBoiled and Drained Swiss Chard76500.852.1594.082.13NA2250450047.381832150
Swiss ChardRaw Swiss Chard80531.052.3710.54.532.6NA3680789049.7218422132
Boiled SpinachBoiled and Drained Spinach113912.075.1310.73.155.26NA31740213045.2107301891
EpazoteRaw Epazote470.445.44102.82.38NA3359056.30NANA1891
Water ConvolvulusRaw Water Convolvulus 82890.792.6323.73.72.53NA1500014470NANA1868
Boiled PurslaneBoiled and Drained Purslane25830.862.512.811.94NA25002920NANA1861
SpinachRaw Spinach101961.74.115.71.44.249242170611044104981717
PurslaneRaw PurslaneNA1.182.8120.91.83NA30005250NANA1700
Canned SpinachCanned Spinach, Solids with Salt106520.3538.431.022.17NA21300311042100351652
NopalesRaw Nopales7190.381.3135.22.2NA940291001661625
Beet GreensRaw Beet Greens71822.2759.15.72.4NA341068203490911591
Cooked NopalesCooked Nopales no Salt7330.371.339.8752.23NA1000177001701567
Dried Basil SpicesSpices, basil, dried79.40.172.5810.51.82.88NA66501.702336791526
Canned Spinach with LiquidsCanned Spinach Solids and Liquids106320.472.87.1312.1NA15260355042100211474
Irishmoss SeaweedRaw Irishmoss Seaweed61.20.154.766.051.80.7NA1857030.608.88511469
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips145036.0318.51.0513.4NA2133014670NANA1417
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.41414
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas6595.83.23231.053.07NA136404180NANA1409
Kelp SeaweedRaw Kelp Seaweed69.80.581.745.477.470.023NA20930350107671407
New Zealand SpinachRaw New Zealand SpinachNA1.434.64181111NA53601071050.7120361393
BasilFresh Basil57390.741.6519.64.543.37NA14780391017.490171391
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips17792.164.1514.60.8811NA12940818021.323991382
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated7900.973.067.4NA0.48NA3714.3556.524211NA1355
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA1.254.4616.310.79.88NA3330667051.3121671333
Frozen SpinachUnprepared Frozen Spinach101031.623.868.741.622.97NA250009505064141293
Agar SeaweedRaw Agar Seaweed00.0960.421.065.80.62NA163500016.744.21288
Boiled Beet GreensBoiled and Drained Beet Greens70932.175.359.246.12.44NA2590461033.589631259
Dried Agar SeaweedSeaweed, agar, dried00.0160.360.334.930.5NA9480008.17401258
Dried Coriander LeafDried Coriander Leaf Spices5252.242.719NA1.1NA4910101601.8524361244
BorageRaw Borage50001.433.5721.40.982NA31008330NANA1238
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.831236
CardoonRaw Cardoon00.590.888.829.943.4NA20000590NANA1235
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach88681.152.66.461.12NA1779032.405279511206
Wakame SeaweedRaw Wakame Seaweed2000.672.5617.87.740.022NA2178033.3011591189
Boiled BorageBoiled and Drained Borage43801.183.3190.91.76NA20006500NANA1140
Dried SpearmintSpearmint, dried9280.512.511.52.464.52NA930000NANA1056
Cooked Malabar SpinachMalabar spinach, cooked12612.32.8172.931.87NA247801280NANA1043
Dried ChivesFreeze-dried Chives54901.452.49.53.43.2NA174010610NANA1029
Pumpkin LeavesRaw Pumpkin Leaves25532.473.3724.21.15.45NA94702890NANA1000
Boiled CardoonBoiled and Drained Cardoon1360.410.76.72.20.95NA500038.60NANA977
WatercressRaw Watercress72734.15.459.1145.86NA40901955045.511364955
Potherb JuteRaw Potherb Jute40881.968.0318.51.068.82NA180905440NANA941
ArugulaRaw Arugula23800.881.726.18.741.46NA1940030008.62172940
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves19051.63.2420.214.67NA5950240232571905
Dried Dill Weed SpicesSpices, dill weed, dried5790.830.565.55NA3.38NANA0990NANA891
OkraRaw Okra5453.030.91153.73.26NA909034804.1474864
Boiled Potherb JuteBoiled and Drained Potherb Jute35001.232.6120.977.7NA1405044609.461459838
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers29000.61.0710.3NA1.67NA1367016701.330833
Sweet Potato LeavesRaw Sweet Potato Leaves22501.864.113.52.682.26NANA01310NA3598833
Boiled OkraBoiled and Drained Okra31831.2519.84.844.25NA1045037006.14909818
Pumpkin FlowersRaw Pumpkin Flowers32331.42.523NANANA196709330NANA800
ThymeFresh Thyme11780.242.339.032.021.72NA22307930NANA792
Baby Zucchini SquashRaw Baby Zucchini Squash59510.8616.88.743.4NA47608120NANA786
CeltuceRaw Celtuce48611.531.9415.35.11.4NA127805420NANA778
Fireweed LeavesRaw Fireweed Leaves8740.160.6722.76.63.07NA544010.70NANA757
Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.2755
Sprouted Navy BeansRaw Sprouted Navy Beans02.91.69.16.161.43NA98501400NANA754
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus65001.25212.53.152.03NA87504000NANA750
Leafy Tips CowpeasRaw Leafy Tips Cowpeas6216.1319.31.033.05NA174106210NANA741
Chinese CabbageRaw Chinese Cabbage85771.542.719.23.47.46NA25380173103.461750731
Canned CapersCapers, canned1520.393.02140.590.5NA500093019535717
Frozen OkraFrozen Okra, Unprepared3001.51.75123.60.7NA2467020705.5823717
SpearmintFresh Spearmint23070.89210.82.841.8NA119301510NANA716
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids63930.432.25131.431.32NA146405540NANA714
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans02.441.58.15.471.27NA67901110NANA712
ChivesRaw Chives36331.31.910.85.42.3NA1750096803.53545700
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA13200000698
ParsleyFresh Parsley58471.21.3618.25.561.25NA211101847010.422778694
Ground SavoryGround Savory Spice4720.67NA7.5NA3.33NANA0920NANA693
Cooked Frozen OkraBoiled and Drained Frozen Okra2591.261.6610.63.60.64NA1724016605.5824690
Steamed Sweet Potato LeavesSweet potato leaves, cooked, steamed, without salt21001.63.814.32.862.3NA700021.4013.71551686
Dried Parsley SpicesSpices, parsley, dried1660.344.1171.81.54NA3080214015.32328685
Ground SageGround Sage Spices4681.20.539.08NA4.27NA435051.40122721679
Canned Hearts Of PalmHearts of palm, canned00.217.82.250.39NA69601410NANA679
Chrysanthemum LeavesRaw Chrysanthemum Leaves19582.73114.63.67NA36880290NANA667
Garland ChrysanthemumRaw Garland Chrysanthemum24172.73114.63.67NA36880290NA7292667
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas7731.71.613.610.71.97NA602037505.57358659
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA79063000658
Chicory GreensRaw Chicory Greens62171.32.171125.22.3NA239105220496470652
Dill WeedFresh Dill Weed44880.673.4418.34.62.15NA174409880NANA640
Scallop Summer SquashRaw Scallop Summer Squash3061.940.8316.72.833.03NA833050003.692639
Dried Marjoram SpicesSpices, marjoram, dried7440.530.587.6NA2.2NA50609503.11147638
ArtichokesRaw Artichokes10.60.770.7113.61.23NA723012402.02157638
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin18671.170.8179.62.67NA933043004140633
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.33633
Frozen Turnip GreensFrozen Turnip Greens, Unprepared702312.078.73.22.27NA168206090NANA614
Drumstick PodsRaw Drumstick Pods540.7218.3810.71.62NA595019050NANA608
Boiled Young Pods With Seeds CowpeasBoiled and Drained Young Pods With Seeds Cowpeas10291.321.3211.89.41.8NA38202500NANA603
Peeled CucumberRaw Peeled Cucumber2001.551.251.85122.55NA700016001.5360600
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash2751.11.03133.431.63NA500013803.587.5600
Garden CressRaw Garden Cress54061.254.0615.63.83.86NA1250010780118467594
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash1251.60.7814.52.472.66NA656033803.75109594
Mustard GreensRaw Mustard Greens27961.52.04153.93.33NA22201296037.24769593
Dried TarragonDried Tarragon Spices3560.432.2715NA4.1NA464084.70NANA588
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1741.652.7410.512.20.74NA783017800.43663587
Boiled Drumstick PodsBoiled and Drained Drumstick Pods55.60.640.948.29.741.56NA417013470NANA583
Cooked Tahitian TaroCooked Tahitian Taro no Salt10000.52.255.451.431.33NA79.504320NANA580
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared35011.2102.22.2NA30001600NANA575
Vitamins in Top 100 Cereals, Vegetables, Spices, Nuts & Legumes with the highest Magnesium content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals, vegetables, spices, nuts & legumes , sorted by most amount of Magnesium per 500 calories.
Top 5 cereals, vegetables, spices, nuts & legumes with most amount of magnesium per 500 calories are:
- Raw Dock
- Boiled and Drained Dock
- Boiled and Drained Swiss Chard
- Raw Swiss Chard
- Boiled and Drained Spinach