Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.88283
Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.6247
Coconut WaterCoconut Water (liquid From Coconuts)00.160.30.420.230.17NA15.8012.6000132
Hemp SeedsHulled Hemp Seeds0.180.230.0521.66NA0.11NA2000.0900.141.07127
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.180.0490.0270.890.130.026NA10.400.3400.391.3106
Cooked Oat BranOat bran, cooked00.40.0850.360.540.063NA15000NANA100
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0120.0260.770.0990.017NA9.9300.3100.0980.7896
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.396
Watermelon Seed KernelsDried Watermelon Seed Kernels00.0340.0260.640.0620.016NA10.4000NANA92
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.175
FlaxseedSeeds, flaxseed00.310.030.580.180.0896.3316.300.1100.0580.8173.4
ChiaDried Chia SeedsNA0.130.0351.8NANANA1000.33NA0.1NA69
Sesame FlourHigh fat Sesame Flour0.570.510.0542.540.560.029NA5.9000NANA68.6
BuckwheatBuckwheat00.0290.122.050.360.0615.428.75000NANA67.3
Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.32067
Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA66.4
Roasted BuckwheatRoasted Buckwheat Groats00.0650.0781.50.360.1NA12000NANA64
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.140.0440.810.0090.14NA17.3000NANA63
Lotus SeedsRaw Lotus Seeds1.120.190.0450.480.260.19NA31.5000NANA63
Whole Sesame SeedsDried Whole Sesame Seeds00.140.0430.790.0090.14NA170000.044061.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels0.530.210.0820.960.120.026NA170000.044061
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds0.670.0080.0120.0640.0130.008NA200.0670NANA58.7
BrazilnutsDried Brazilnuts00.0940.0050.0450.0280.015NA3.3400.1100.86057
Sunflower SeedsDried Sunflower Seed Kernels0.510.250.0611.430.190.23NA3900.2406.02055.7
Boiled BuckwheatCooked Buckwheat Groats00.0430.0421.020.390.084NA15.20000.0982.0755.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels0.480.110.0140.920.0460.063NA18.20000.27054.7
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.66053.5
Cooked QuinoaQuinoa, cooked00.0890.0920.34NA0.1NA350000.53053.3
Cashew NutsRaw Cashew Nuts00.0760.010.190.160.075NA4.5200.0900.166.1753
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0090.0261.10.190.089NA38.400.4403.7NA50.4
SorghumSorghum Grain00.10.0291.120.110.13NA6.080000.15NA50
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.5250
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.5349.6
Cooked TeffTeff, cooked00.180.0330.9NA0.096NA180NANANANA49.5
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.849.2
BulgurDry Bulgur00.0680.0341.50.30.1NA7.90000.0180.5648
Cooked Spinach SpaghettiSpaghetti, spinach, cooked6.150.0750.0791.180.140.074NA9.23000NANA47.7
Oil Roasted CashewsOil Roasted Cashew Nuts00.0630.0380.30.150.056NA4.300.05200.16647
Spinach Spaghetti Dry Spinach Spaghetti 6.20.10.0531.220.330.087NA130000.240.746.8
Roasted AlmondsDry Roasted Almonds00.0130.20.610.0540.023NA9.20004046.7
AlmondsNuts, almonds00.0350.20.620.0810.0249.847.60004.43046.6
OatsOats00.20.0360.250.350.0315.6314.4000NANA45.5
Plain Almond ButterPlain Almond Butter no Salt00.0070.150.510.0520.0179.338.630003.94045.4
Blanched AlmondsNuts, almonds, blanched00.0320.120.590.0530.019NA8.30004.03045.4
Roasted CashewsDry Roasted Cashew Nuts00.0350.0350.240.210.045NA120000.166.0545.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0150.130.60.0380.019NA4.450004.28045
Cashew ButterPlain Cashew Butter no Salt00.0530.0320.270.20.043NA11.6000NANA44
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA42.5
Dried PilinutsNuts, pilinuts, dried0.280.130.0130.0720.0670.016NA8.3400.083NANANA42
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA41.4
Boiled European ChestnutsBoiled and Steamed European Chestnuts0.760.110.0790.560.240.18NA29020.40NANA41.2
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.5640.3
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.0740.2
Brown RiceRaw Medium-grain Brown Rice00.110.0121.20.410.14NA5.52000NANA39.5
Cooked Brown RiceCooked Medium-grain Brown Rice00.0910.0111.20.350.13NA3.57000NANA39.3
TriticaleTriticale00.120.040.430.390.041NA21.70000.27NA38.7
Cooked SpeltSpelt, cooked00.0810.0242.02NA0.063NA10.200NA0.2NA38.6
Boiled BulgurCooked Bulgur00.0690.0341.20.410.1NA21.70000.0120.638.6
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts4.580.0720.080.360.250.18NA300160NANA38
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried4.40.0720.0810.360.250.18NA30.30160NANA37.7
Hard Red Spring WheatWheat, hard red spring00.150.0331.740.280.1NA130000.310.5837.7
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.0630.0380.630.250.18NA300160NANA37.7
Hulled BarleyBarley, hulled0.280.180.0811.30.080.09NA5.370000.160.6237.6
Chinese ChestnutsRaw Chinese Chestnuts4.460.0710.080.360.250.18NA30.40160NANA37.5
Pine NutsDried Pine Nuts0.150.0540.0340.650.0470.0141.95.0500.1201.4837.3
Pinyon Pine NutsDried Pinyon Pine Nuts0.160.20.0350.690.0330.018NA9.2200.320NANA37.2
Cooked MilletMillet, cooked00.0890.0691.10.140.091NA160000.0170.2537
Whole Wheat PastaDry Whole-Wheat PastaNA0.120.0622.470.250.08NA19.60NA00.130.436.4
Cooked KamutCooked Khorasan WheatNA0.0720.0231.75NA0.053NA8.330NANA0.18NA36.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.10.0662.10.180.062NA140000.150.436.2
Oat FlourPartially Debranned Oat Flour00.170.0310.360.050.031NA7.920000.170.7935.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.0890.0571.60.30.058NA8.43NA000.160.5735.2
CornmealWhole-grain Yellow Cornmeal3.040.110.05610.120.084NA6.90000.120.08335
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.08234.8
Whole Sorghum FlourWhole-grain Sorghum Flour00.0920.0171.250.150.091NA6.96NA0.22NA0.141.834.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry2.520.0650.0240.680.140.058NA700NANANA33.3
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.7532.5
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1.80.220.110.970.130.18NA30.40170NANA32
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1.10.220.110.970.130.18NA30.30170NANA32
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted20.22NA0.350.230.21NA29.40140NANA32
Japanese ChestnutsRaw Japanese Chestnuts1.30.220.110.970.130.18NA30.50170NANA32
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.140.0562.10.310.1NA7.30000.140.1631.7
Cooked Wild RiceWild rice, cooked00.0510.0861.270.150.13NA25.70000.240.531.7
Long-grain Brown RiceRaw Long-grain Brown Rice00.150.0261.770.290.131.366.270000.160.1631.6
Millet FlourMillet flourNA0.110.0191.580.330.097NA11NA0NA0.0290.2131
Brown Rice FlourRice flour, brownNA0.120.0221.750.440.2NA4.40000.17NA31
MilletRaw Millet00.110.0771.250.220.1322.50000.0130.2430
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted7.250.20.123.570.490.2NA28.503.670NANA30
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled7.140.170.13.150.490.18NA2903.630NANA29.8
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.10.0532.20.220.077NA16.3NANANA0.0470.2528.7
Corn BranCrude Corn Bran1.80.0040.0451.220.280.068NA1.80000.190.1328.6
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.0420.0180.440.10.046NA4.7600NANANA28.6
Almond pasteNuts, almond paste00.0180.090.310.0250.008NA1600.02202.96028.4
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.0990.0651.80.140.061NA12.6NANANA0.063NA28.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.140.0390.960.280.071NA18000NANA28.3
Barley flourBarley flour or meal00.110.0331.80.0420.112.52.30000.170.6428
Hard white WheatWheat, hard white00.110.0321.30.280.11NA110000.30.5627
Barley Malt flourBarley malt flour0.280.0860.0851.560.160.18NA10.500.1700.160.6127
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts0.460.0520.0190.320.140.096NA13.600.5902.37NA26.8
Soft White WheatWheat, soft white00.120.0311.40.250.11NA120000.30.5626.5
Vitamins in Top 100 Cereals & Nuts with the highest Magnesium content per 100 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Magnesium per 100 calories.
Top 5 cereals & nuts with most amount of magnesium per 100 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels