Rice BranCrude Rice Bran05.460.5667.514.78.08NA1250009.763.771550
Wheat BranCrude Wheat Bran01.041.15274.332.6NA1570002.963.771213
Soy FlourRaw Full-fat Soy Flour121.152.38.573.160.91NA6850003.87139851
MothbeansRaw Mothbeans3.971.10.185.563.060.73NA128807.940NANA756
SoybeansRaw Soybeans21.731.733.221.570.75NA74401201.793556
Mungo BeansRaw Mungo Beans20.540.52.871.80.56NA429000NANA530
Buckwheat FlourWhole-groat Buckwheat Flour00.830.3812.20.871.15301070000.6414498
Raw AmaranthUncooked Amaranth Grain00.230.41.832.91.17NA16308.3302.360492
Wheat GermCrude Wheat Germ03.730.9913.54.52.58NA558000NANA474
Oat BranRaw Oat Bran02.320.441.852.960.33NA10300026.35466
BuckwheatBuckwheat00.20.84142.440.423759.5000NANA458
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.13452
Soy NutsDry-roasted Soybeans00.851.52.10.940.45NA40709.130NA73.4452
Large Lima BeansRaw Large Lima Beans010.43.052.71NA7840001.4312445
Roasted BuckwheatRoasted Buckwheat Groats00.440.54102.440.7NA83.3000NANA439
Raw QuinoaQuinoa, uncooked20.710.6331.530.97NA3650NA04.840391
Broadbeans Raw Broadbeans 5.951.10.665.621.940.73NA83902.7800.09918381
White BeansRaw White Beans00.870.290.951.450.63NA7700000.4211377
Great Northern BeansRaw Great Northern Beans01.30.473.882.20.89NA957010.500.4412375
Mung BeansRaw Mung Beans121.230.464.473.80.76NA124009.530118375
French BeansRaw French Beans01.060.444.131.570.8NA79209.130NANA373
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans01.140.433.42.50.65NA7940001.411.7373
Common CowpeasRaw Common Cowpeas5.951.70.454.12.980.71NA125602.9800.779.92365
TeffRaw Teff00.770.546.671.870.96NANANANANA0.163.77365
Small White BeansRaw Small White Beans01.470.412.661.450.87NA766000NANA363
Pigeon Peas Raw Pigeon Peas 21.280.375.92.520.56NA905000NANA363
Pink BeansRaw Pink Beans01.530.383.751.981.05NA9190000.4211.3361
Peanut ButterSmooth Peanut Butter00.210.21262.061.1NA69.500011.80355
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.30.3928.520.92NA1920009.80353
OatsOats01.50.281.92.680.2443.5111000NANA351
Wild RiceRaw Wild Rice20.230.5213.42.120.78NA1890001.633.77351
Pinto BeansRaw Pinto Beans01.40.422.331.560.94NA1042012.500.4211349
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.170.1827.42.40.91NA23801.6013.70349
Navy BeansRaw Navy Beans01.540.334.341.480.85NA7220NA00.044.96347
Spinach Spaghetti Dry Spinach Spaghetti 45.60.740.399.032.40.64NA950001.47301345
Black BeansRaw Black Beans01.80.383.881.80.57NA8810000.4211339
PeanutsRaw Peanuts01.270.27243.50.69NA47600016.50333
Chickpea flourChickpea flour (besan)3.970.960.213.51.20.98NA8670001.6518329
SorghumSorghum Grain00.660.197.30.730.88NA39.70000.99NA327
BulgurDry Bulgur00.460.23102.060.68NA53.60000.123.77325
Peanut SpreadLow Sugar Peanut Spread00.230.2432.52.440.93NA286000161.2325
Black Turtle BeansRaw Black Turtle Beans01.80.383.881.80.57NA8810000.4211318
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.210.22272.220.83NA18300012.50.99318
Dark Rye FlourRye flour, dark20.630.58.472.90.88NA65.50005.411.7318
Cranberry BeansRaw Cranberry Beans01.50.422.91.50.61NA1199000NANA310
Roasted SoybeansSoybeans roasted without salt00.20.292.80.90.41NA41904.370NANA288
Oat FlourPartially Debranned Oat Flour01.370.252.930.40.25NA63.50001.46.35286
Durum WheatWheat, durum00.830.2413.41.860.83NA85.3000NANA286
Brown RiceRaw Medium-grain Brown Rice00.820.0858.552.961NA39.7000NANA284
Kidney BeansRaw All Types Kidney Beans01.050.434.11.550.79NA78208.9300.4437.7278
Red Kidney BeansRaw Red Kidney Beans01.20.434.21.550.79NA78208.9300.4211274
Whole Wheat FlourWhole-grain Wheat Flour010.339.841.20.81NA87.30001.43.77272
Raw SpeltUncooked Spelt00.720.2213.62.120.4620.689.300NA1.577.14270
Hulled BarleyBarley, hulled21.30.579.140.560.63NA37.70001.134.37264
TriticaleTriticale00.830.272.842.60.27NA1450001.8NA258
Whole Wheat PastaDry Whole-Wheat PastaNA0.810.4317.21.730.56NA1370NA00.912.78254
Adzuki BeansRaw Adzuki Beans20.90.445.22.90.7NA1234000NANA252
CornYellow Corn Grain 220.760.47.20.841.23NA37.70000.970.6252
CornmealWhole-grain Yellow Cornmeal220.760.47.20.840.6NA49.60000.830.6252
Hard Red Spring WheatWheat, hard red spring010.2211.31.860.67NA85.300023.77246
Whole Sorghum FlourWhole-grain Sorghum Flour00.650.128.921.070.64NA49.6NA1.6NA0.9912.7244
Millet FlourMillet flourNA0.820.14122.520.74NA83.3NA0NA0.221.6236
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.460.174.820.960.41NA49.600NANANA236
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.590.3710.620.38NA55.6NA001.053.77232
Long-grain Brown RiceRaw Long-grain Brown Rice01.070.19132.10.959.945.60001.21.2230
NattoNatto00.320.3800.430.26NA16025.800.0246228
MilletRaw Millet00.840.589.371.70.7622.61690000.0991.8226
Brown Rice FlourRice flour, brownNA0.880.1612.63.161.46NA31.80001.2NA222
RyeRye grain20.630.58.472.90.58NA75.40001.711.7218
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt20.250.0461.330.780.18NA284020NANA206
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.740.3815.81.60.56NA117NANANA0.341.8206
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.420.131.10.790.19NA29000.790NANA194
Barley Malt flourBarley malt flour20.610.61111.151.3NA75.401.201.134.37192
Barley flourBarley flour or meal00.730.2312.40.290.7917160001.134.37191
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.950.266.371.90.48NA119000NANA189
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.340.0990.20.280.2NA53.6000NANA189
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour220.490.163.771.30.73NA49.60000.830.6185
Hard white WheatWheat, hard white00.770.218.71.90.73NA75.400023.77185
Soft White WheatWheat, soft white00.810.219.461.70.75NA81.400023.77179
Boiled SoybeansBoiled Soybeans no Salt00.310.570.790.360.46NA10703.3700.6938171
FalafelHome prepared Falafel20.290.332.070.580.25NA18503.180NANA163
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.540.0730.820.630.073NA7.94000NANA163
Wheat SproutsSprouted Wheat00.450.316.131.880.53NA75.405.160NANA163
TempehTempeh00.150.715.240.550.43NA47.60.16000.7938.3161
Raw Pearled BarleyBarley, pearled, raw20.380.239.140.560.52NA45.60000.044.37157
Chickpeas Raw Chickpeas 5.950.950.423.063.161.06NA110507.9401.6318157
Cooked TempehTempeh, cooked00.110.714.240.90.39NA41.70.28000.7938.3153
Commercial HummusHummus, commercial20.320.252.030.690.29NA950003.0645.2149
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.370.21.40.450.26NA16103.5701.876.95147
ShoyuShoyu Soy Sauce00.0650.334.360.590.29NA27.800000147
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.480.1210.480.14NA2960001.736.55139
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.470.120.540.50.25NA272000NANA135
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.510.131.130.590.35NA3330001.947.34129
Corn BranCrude Corn Bran7.940.020.25.431.260.3NA7.940000.830.6127
Cooked QuinoaQuinoa, cooked00.210.220.82NA0.24NA83.30001.250127
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.230.0910.280.450.18NA1610001.876.95125
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt3.970.30.152.980.860.12NA1870200.35.36125
Split Green PeasRaw Split Green Peas141.430.487.161.90.28NA29.803.5700.2431.6125
Medium Rye flourRye flour, medium00.570.233.430.980.53NA67.50002.8411.7125
Cooked Spinach SpaghettiSpaghetti, spinach, cooked160.190.23.040.360.19NA24000NANA123
Vitamins in Top 100 Cereals & Legumes with the highest Magnesium content per 7 oz
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by most amount of Magnesium per 7 ounces.
Top 5 cereals & legumes with most amount of magnesium per 7 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans