ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA132000009.6
FuyuSalted and Fermented Tofu00.680.441.630.570.39NA12500.860NANA5.06
TamariSoy sauce made from soy (tamari)00.491.27333.131.67NA150000004.16
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.550.351.320.460.32NA10100.690NANA4.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt010.442.820.530.16NA34000NANA4.08
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.290.291.455.10.5NA54.20000.06174
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.380.40.650.710.46NA12201.300.06415.44
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.530.341.30.450.31NA9900.6600.06615.84
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.140.272.20.130.13NA7601.030NANA3.63
NattoNatto00.380.4500.510.31NA1903100.02454.73.62
TempehTempeh00.20.936.880.720.56NA62.50.21001.0450.33.4
Cooked TempehTempeh, cooked00.140.925.471.160.51NA540.36001.0349.53.3
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.390.34.40.420.43NA36101.6400.08216.43.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.050.350.191.60.870.42NA52403.9601.07123.14
Canned Chickpeas Canned Chickpeas , Solids3.60.0970.0540.5NA0.42NA17300.3601.0412.23.04
Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.22.94
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.620.0910.0540.45NA0.42NA14900.3601.0512.32.9
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.560.222.080.790.038NA24804.620NANA2.84
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.72.82
Chickpeas Raw Chickpeas 3.970.630.282.042.10.71NA73705.301.1122.8
Fried TofuTofu, fried1.850.310.0930.190.260.18NA500000.07414.42.77
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.310.0930.190.260.18NA50000NANA2.77
White BeansRaw White Beans00.660.220.721.10.48NA5830000.328.42.7
OkaraOkara00.130.130.660.580.76NA171000NANA2.66
MothbeansRaw Mothbeans2.90.820.134.12.240.53NA94605.830NANA2.65
Adzuki BeansRaw Adzuki Beans1.50.690.3342.230.53NA945000NANA2.63
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.62.62
Pigeon Peas Raw Pigeon Peas 1.460.940.274.321.850.41NA665000NANA2.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.82.5
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.882.47
Commercial HummusHummus, commercial2.10.340.272.160.730.31NA1010003.25482.44
Soy NutsDry-roasted Soybeans00.480.841.180.530.25NA22805.120NA41.22.43
Red LentilsRaw Pink Or Red Lentils4.20.710.152.10.490.56NA28502.370NANA2.4
Boiled SoybeansBoiled Soybeans no Salt00.450.831.160.520.68NA15704.9401562.4
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.073132.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA2.32
Roasted SoybeansSoybeans roasted without salt00.110.151.50.480.22NA22502.350NANA2.3
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA2.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.420.170.50.820.33NA2910003.412.62.3
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.442.27
Canned White BeansBeans, white, mature seeds, canned00.420.160.50.810.33NA2850003.4612.72.26
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.270.530.0982.851.670.4NA61104.270NANA2.25
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.70.241.831.830.7NA3610000.788.72.24
Mungo BeansRaw Mungo Beans1.470.40.372.121.330.41NA317000NANA2.24
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.450.252.81.680.38NA473000NANA2.24
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA2.2
MisoMiso100.250.592.30.850.5NA480.2000.025742.17
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.730.314.572.750.77NA78006.4700.477.332.13
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.72.1
Great Northern BeansRaw Great Northern Beans00.960.352.91.620.66NA71107.800.328.852.1
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.60.243.231.30.21NA459000NANA2.07
Chickpea flourChickpea flour (besan)2.60.630.142.280.780.64NA5650001.0711.82.07
SoymilkSoymilk Unfortified00.560.644.753.450.71NA167000127.82.06
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.90.272.331.70.4NA61901.70NANA2.06
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.190.0952.31.230.72NA36105.700.2512.72.06
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA2.06
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.30.870.242.131.770.43NA89701.7201.27.332.05
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7.040.140.356.760.840.32NA232012.70NANA2.03
Pink BeansRaw Pink Beans01.130.282.761.450.77NA6750000.318.32
LentilsRaw Lentils2.841.240.33.73.040.77NA68006.400.77.11.98
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt9.520.710.367.142.060.28NA44804.7600.71131.96
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.320.0981.630.830.45NA14604.2703.35131.94
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.320.0981.630.830.82NA14604.2703.35131.94
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4.550.440.43.230.710.33NA47301.3600.091131.9
Small White BeansRaw Small White Beans01.10.3121.10.65NA574000NANA1.9
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.850.242.30.950.49NA50003.200.0362.141.9
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.630.232.280.870.47NA51204.7200.12331.88
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.860.211.910.59NA5640003.312.41.84
Canned CowpeasCanned Common CowpeasNA0.490.482.31.230.29NA331017.50NANA1.84
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.650.413.050.80.49NA14204.9400.1225.31.8
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA1.8
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.630.262.021.20.46NA35505.703.46131.8
French BeansRaw French Beans00.780.323.041.150.58NA58206.70NANA1.75
PeanutsRaw Peanuts00.560.1210.61.560.31NA2120007.3501.7
Boiled Kidney BeansBoiled All Types Kidney Beans00.630.232.280.870.47NA51204.7200.12331.7
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.920.221.90.920.26NA5640003.312.51.7
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.230.0831.2NANANA10500.440NANA1.68
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.810.243.772.520.2NA27501.700.13211.68
Canned Navy BeansBeans, navy, mature seeds, canned00.620.242.150.760.46NA27403.103.45131.66
Pinto BeansRaw Pinto Beans01.030.311.71.130.68NA75609.0800.38.071.65
Red Kidney BeansRaw Red Kidney Beans00.90.323.131.160.59NA58506.6800.318.31.65
Split Green PeasRaw Split Green Peas9.60.990.344.961.320.19NA20.602.4700.16221.63
Canned Refried BeansRefried beans, canned, traditional style00.420.442.041.050.57NA61033.300.511.71.6
HummusHome Prepared Hummus00.250.151.130.811.13NA167022.302.18.471.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.670.221.10.730.8NA60102.803.312.21.6
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.210.0811.1NANANA89.700.430NANA1.6
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.650.362.460.80.45NA28106.2503.26121.58
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.250.0621.72NA0.47NA9500.8300.1223.61.58
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.21.55
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0710.07411.510.38NA10000.6705.7701.54
Kidney BeansRaw All Types Kidney Beans00.790.333.11.170.6NA59206.7600.3328.51.53
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.090.09411.60.950.35NA780005.350.421.53
Peanut SpreadLow Sugar Peanut Spread00.0890.09412.60.950.36NA1110006.20.461.52
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.130.1712.20.860.4NA82.60004.201.52
Mung BeansRaw Mung Beans8.650.890.343.242.750.55NA90106.900.73131.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.50.242.10.860.41NA29104.650NANA1.5
Black Turtle BeansRaw Black Turtle Beans01.330.282.91.330.42NA6550000.318.261.47
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4.760.780.292.751.950.32NA75704.7600.71131.4
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA1.37
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.770.251.90.880.3NA761000NANA1.36
Vitamins in Top 100 Legumes with the highest Manganese content per 500 kcal
In the above table you can find and compare the amount of vitamins in all legumes , sorted by most amount of Manganese per 500 calories.
Top 5 legumes with most amount of manganese per 500 calories are:
- Shoyu Soy Sauce
- Salted and Fermented Tofu
- Soy sauce made from soy (tamari)
- Raw Firm Tofu Prepared with Calcium Sulfate
- Boiled Winged Beans