Rice BranCrude Rice Bran03.90.44810.55.77NA89.30006.972.71107
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.36992
Wheat BranCrude Wheat Bran00.740.8219.23.11.85NA1120002.12.7866
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.3839
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0990.216.280.810.14NA80.802.5500.796.38780
Watermelon Seed KernelsDried Watermelon Seed Kernels00.270.215.030.490.13NA82.2000NANA730
FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.1556
BrazilnutsDried Brazilnuts00.870.050.420.260.14NA3100.99080533
Sesame FlourHigh fat Sesame Flour4.253.80.41194.150.22NA44000NANA512
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.140.366.50.0721.14NA139000NANA505
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.350498
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels4.251.70.667.70.960.21NA1360000.350490
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.40489
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA475
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA322020500461
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0750.239.561.660.78NA33603.83032.4NA441
Dried PilinutsNuts, pilinuts, dried2.831.30.130.740.680.16NA8500.85NANANA428
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.3414
Plain Almond ButterPlain Almond Butter no Salt00.0581.334.470.450.1581.27500034.30395
Roasted AlmondsDry Roasted Almonds00.111.75.160.460.19NA78000340395
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.131.15.20.320.17NA38.3000370388
Oil Roasted CashewsOil Roasted Cashew Nuts00.510.312.461.250.46NA35.400.4301.349387
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.30383
Blanched AlmondsNuts, almonds, blanched00.2714.960.450.16NA69.500033.70380
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds4.250.0480.0740.410.0790.052NA12.800.430NANA371
Roasted CashewsDry Roasted Cashew Nuts00.280.2821.730.36NA980001.349369
Cashew ButterPlain Cashew Butter no Salt00.440.272.271.70.36NA96000NANA366
Buckwheat FlourWhole-groat Buckwheat Flour00.590.278.70.620.8221.476.50000.459.92356
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.4356
Raw AmaranthUncooked Amaranth Grain00.160.281.32.070.84NA11605.9501.70352
Wheat GermCrude Wheat Germ02.670.719.663.21.84NA398000NANA339
Oat BranRaw Oat Bran01.660.311.322.10.23NA73.70001.434.54333
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA332
BuckwheatBuckwheat00.140.69.951.740.326.442.5000NANA327
Roasted BuckwheatRoasted Buckwheat Groats00.320.387.281.740.5NA59.5000NANA313
Raw QuinoaQuinoa, uncooked1.40.510.452.151.10.69NA2610NA03.460279
TeffRaw Teff00.550.384.771.340.68NANANANANA0.112.7261
OatsOats01.10.21.361.90.173179.4000NANA251
Wild RiceRaw Wild Rice1.40.160.379.541.50.55NA1350001.162.7251
Spinach Spaghetti Dry Spinach Spaghetti 32.60.530.286.451.70.46NA680001.05215247
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4.250.480.172.91.30.88NA12505.4021.7NA245
HickorynutsDried Hickorynuts9.921.230.191.32.50.27NA56.702.830NANA245
SorghumSorghum Grain00.470.145.230.520.63NA28.30000.71NA234
BulgurDry Bulgur00.330.167.251.470.48NA38.30000.0852.7232
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.320231
Blanched HazelnutsBlanched Hazelnuts Or Filberts2.830.670.162.21.160.83NA11102.83025NA227
Dark Rye FlourRye flour, dark1.40.450.366.052.070.63NA46.80003.878.36227
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.83224
Oat FlourPartially Debranned Oat Flour00.980.182.10.280.18NA45.40000.994.54204
Durum WheatWheat, durum00.590.179.551.330.59NA61000NANA204
Brown RiceRaw Medium-grain Brown Rice00.590.0616.12.10.72NA28.3000NANA203
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried22.70.370.421.841.280.94NA1560830NANA194
Whole Wheat FlourWhole-grain Wheat Flour00.710.237.030.850.58NA62.400012.7194
Raw SpeltUncooked Spelt00.520.169.71.50.3314.763.800NA1.15.1193
Hulled BarleyBarley, hulled1.40.920.46.530.40.45NA270000.813.1189
Roasted PecansDry Roasted Pecans9.920.640.151.6510.27NA22.700.9901.84NA187
Almond pasteNuts, almond paste00.120.5920.160.051NA10300.140190184
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA184
TriticaleTriticale00.590.192.031.870.2NA1030001.28NA184
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.150.35109.981.14NA336020373.83183
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.460.45.95101.14NA337020NANA183
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.230.4NA980NA00.652181
CornYellow Corn Grain 15.60.550.285.140.60.88NA270000.690.43180
CornmealWhole-grain Yellow Cornmeal15.60.550.285.150.60.43NA35.40000.60.43180
Hard Red Spring WheatWheat, hard red spring00.710.168.11.330.48NA610001.432.7176
Whole Sorghum FlourWhole-grain Sorghum Flour00.470.0866.370.760.46NA35.4NA1.13NA0.719.07174
PecansPecans nuts4.250.940.181.651.220.3323101.56024.96172
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7.10.670.161.71.040.27NA21.300.9903.6NA172
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA172
Millet FlourMillet flourNA0.590.18.531.80.53NA59.5NA0NA0.161.13169
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.80.330.123.440.690.29NA35.400NANANA169
Roasted Macadamia NutsDry Roasted Macadamia Nuts010.123.220.850.51NA1400.9900.810167
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.420.277.581.430.27NA39.7NA000.752.7166
Long-grain Brown RiceRaw Long-grain Brown Rice00.770.139.21.50.687.0732.60000.850.85164
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA163
MilletRaw Millet00.60.416.71.20.54161200000.0711.28162
Brown Rice FlourRice flour, brownNA0.630.1192.251.04NA22.70000.85NA159
RyeRye grain1.40.450.366.052.070.42NA540001.28.36156
Roasted PistachiosDry Roasted Pistachio Nuts18.40.990.331.950.731.6NA72.304.2503.0818.7155
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.530.2711.31.130.4NA83.6NANANA0.241.28147
Barley Malt flourBarley malt flour1.40.440.4480.820.93NA5400.8500.813.1137
Barley flourBarley flour or meal00.520.168.90.210.5612.211.30000.813.1136
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.680.184.551.350.34NA85000NANA135
TahiniSesame Butter from Roasted Kernels4.251.730.677.730.980.21NA1390000.350135
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.60.350.112.70.930.52NA35.40000.60.43132
Hard white WheatWheat, hard white00.550.156.21.350.52NA540001.432.7132
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0860.140.871.150.43NA12.802.130NANA130
Toasted Dried CoconutToasted Dried Coconut Meat00.0860.140.871.160.43NA12.802.130NANA130
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.210.132.130.840.62NA102054.40NANA128
Dried CoconutDried Coconut Meat00.0850.140.851.130.43NA12.802.1300.620.43128
Soft White WheatWheat, soft white00.580.156.761.20.54NA580001.432.7128
Chinese ChestnutsRaw Chinese Chestnuts140.230.261.130.790.58NA960510NANA119
Wheat SproutsSprouted Wheat00.320.224.381.340.38NA5403.70NANA116
Raw Pearled BarleyBarley, pearled, raw1.40.270.166.530.40.37NA32.60000.0283.1112
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.50.0771.21.280.94NA156021.40NANA105
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.420.511.21.270.94NA155021.30NANA105
Corn BranCrude Corn Bran5.670.0140.143.880.90.22NA5.670000.60.4391
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted5.670.64NA0.990.660.59NA83.6039.70NANA91
Cooked QuinoaQuinoa, cooked00.150.160.58NA0.17NA59.50000.89091
Medium Rye flourRye flour, medium00.410.162.450.70.38NA480002.038.3689.3
Vitamins in Top 100 Cereals & Nuts with the highest Magnesium content per 5 oz
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Magnesium per 5 ounces.
Top 5 cereals & nuts with most amount of magnesium per 5 ounces are:
- Crude Rice Bran
- Hulled Hemp Seeds
- Crude Wheat Bran
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels