Dried Agar SeaweedSeaweed, agar, dried00.010.220.23.020.3NA580000524.4770
Dried ChivesFreeze-dried Chives34150.91.55.92.12NA10806600NANA640
Soy FlourRaw Full-fat Soy Flour60.581.164.321.60.46NA3450001.9570429
MothbeansRaw Mothbeans20.560.0912.81.540.37NA649040NANA381
SoybeansRaw Soybeans10.870.871.620.790.38NA3750600.8547280
Mungo BeansRaw Mungo Beans10.270.251.450.910.28NA216000NANA267
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.327251
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.20248
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA231
Soy NutsDry-roasted Soybeans00.430.761.060.470.23NA20504.60NA37228
Large Lima BeansRaw Large Lima Beans00.510.21.541.360.51NA3950000.726224
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA221
Dried SpirulinaDried Spirulina Seaweed292.383.67133.480.36NA940100525.5195
Sun-dried TomatoesTomatoes, sun-dried440.530.499.052.10.33NA68039.200.0143194
Broadbeans Raw Broadbeans 30.560.332.830.980.37NA42301.400.059192
White BeansRaw White Beans00.440.150.480.730.32NA3880000.215.6190
Great Northern BeansRaw Great Northern Beans00.650.241.961.10.45NA48205.300.226189
Mung BeansRaw Mung Beans60.620.232.251.90.38NA62504.800.519189
French BeansRaw French Beans00.540.222.10.790.4NA39904.60NANA188
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.570.221.71.260.33NA4000000.75.9188
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers38631.21.27.40.492.22NA2290190004114188
Common CowpeasRaw Common Cowpeas30.850.232.081.50.36NA63301.500.395184
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.9184
Small White BeansRaw Small White Beans00.740.211.340.730.44NA386000NANA183
Pigeon Peas Raw Pigeon Peas 10.640.192.971.270.28NA456000NANA183
Pink BeansRaw Pink Beans00.770.191.910.53NA4630000.215.7182
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.150.214.410.47NA970004.930178
OatsOats00.760.140.961.350.122256000NANA177
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.9177
Pinto BeansRaw Pinto Beans00.710.211.170.790.47NA52506.300.215.6176
Navy BeansRaw Navy Beans00.780.162.20.740.43NA3640NA00.022.5175
Black BeansRaw Black Beans00.90.191.960.90.29NA4440000.215.6171
Dried Oriental RadishesRadishes, oriental, dried00.270.683.41.850.62NA2950000.014.5170
PeanutsRaw Peanuts00.640.14121.770.35NA2400008.330168
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA165
Dried LeeksFreeze-dried Leeks140.80.43.50.771.2NA36601180NANA161
Black Turtle BeansRaw Black Turtle Beans00.90.191.960.90.29NA4440000.215.6160
Cranberry BeansRaw Cranberry Beans00.750.211.460.750.31NA604000NANA156
Fireweed LeavesRaw Fireweed Leaves1800.0330.144.671.360.63NA11202.20NANA156
Dried PepeaoPepeao, dried00.830.35321.50.95NA16001.40NANA146
Irishmoss SeaweedRaw Irishmoss Seaweed60.0150.470.590.180.069NA1820300.875144
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA144
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA143
Kidney BeansRaw All Types Kidney Beans00.530.222.060.780.4NA39404.500.2219140
Red Kidney BeansRaw Red Kidney Beans00.610.222.10.780.4NA39404.500.215.6138
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.9137
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.6136
Dried Shiitake MushroomsMushrooms, shiitake, dried00.31.2714220.97NA16303.515400132
Dried Pasilla PeppersPeppers, pasilla, dried17880.173.27.181.64.23NA17006.40NANA130
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.4128
Adzuki BeansRaw Adzuki Beans10.460.222.631.470.35NA622000NANA127
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.3127
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.3127
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.9124
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.4123
EpazoteRaw Epazote30.0280.350.640.180.15NA21503.60NANA121
Kelp SeaweedRaw Kelp Seaweed60.050.150.470.640.002NA1800300.8766121
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.9117
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.6116
MilletRaw Millet00.420.294.70.850.3811.4850000.050.9114
Dried Ancho PeppersPeppers, ancho, dried10220.182.266.423.54NA69020NANA113
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans00.380.241.260.850.2NA106017.30NANA111
RyeRye grain10.320.254.271.460.29NA380000.855.9110
Wakame SeaweedRaw Wakame Seaweed180.060.231.60.70.002NA19603015.3107
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt10.120.0230.670.390.093NA143010NANA104
Dried ShallotsFreeze-dried Shallots10.30.111.41.68NA11603900.183.9104
DockRaw Dock2000.040.10.50.0410.12NA130480NANA103
Sprouted Navy BeansRaw Sprouted Navy Beans00.390.221.220.830.19NA1320190NANA101
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.210.0640.550.40.095NA14600.40NANA98
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans10.420.191.11.20.17NA1270120NANA96
Grape LeavesRaw Grape Leaves13760.040.352.360.230.4NA830110210995
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips1210.150.2810.060.76NA88055.601.4516394
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.393
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.993
Onions FlakesDry Onions Flakes10.50.10.991.381.6NA16607500.183.892
TamarindsRaw Tamarinds20.430.151.940.140.066NA1403.500.12.892
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.990
Boiled DockBoiled and Drained Dock1740.0340.0860.410.0360.1NA8026.30NANA89
Sun-dried Chile PeppersSun-dried Hot Chile Peppers13240.0811.28.670.960.81NA51031.403.1410888
Boiled SpinachBoiled and Drained Spinach5240.0950.240.490.150.24NA14609.802.0849487
Boiled Swiss ChardBoiled and Drained Swiss Chard3060.0340.0860.360.160.085NA901801.932786
Boiled SoybeansBoiled Soybeans no Salt00.160.290.40.180.23NA5401.700.351986
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips870.180.361.10.0630.8NA1280880NANA85
Prickly PearsRaw Prickly Pears20.0140.060.46NA0.06NA6014NANANA85
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.270.0370.410.320.037NA4000NANA82
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach6030.0780.180.440.0750.14NA12102.203.5454182
Wheat SproutsSprouted Wheat00.230.163.10.950.27NA3802.60NANA82
Swiss ChardRaw Swiss Chard3060.040.090.40.170.099NA1403001.983081
TempehTempeh00.0780.362.640.280.22NA240.08000.419.381
Chickpeas Raw Chickpeas 30.480.211.541.60.54NA5570400.82979
SpinachRaw Spinach4690.0780.190.720.0650.24.2519402802.0348379
Cooked TempehTempeh, cooked00.0540.362.140.450.2NA210.14000.419.377
Canned SpinachCanned Spinach, Solids with Salt4900.0160.140.390.0470.1NA98014.301.9446276
Frozen SpinachUnprepared Frozen Spinach5860.0940.220.510.0940.17NA14505.502.937275
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.190.10.710.230.13NA8101.800.943.574
Boiled Young Lima BeansBoiled and Drained Young Lima Beans150.140.0961.040.260.19NA2601000.146.274
Sprouted SoybeansRaw Sprouted Soybeans10.340.121.150.930.18NA172015.30NANA72
Water ConvolvulusRaw Water Convolvulus 3150.030.10.90.140.096NA570550NANA71
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.240.0590.510.240.069NA1490000.873.370
Beet GreensRaw Beet Greens3160.10.220.40.250.11NA1503001.540070
Vitamins in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Magnesium content per 100 g
In the above table you can find and compare the amount of vitamins in whole vegetables, fruits, legumes & cereals , sorted by most amount of Magnesium per 100 grams.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of magnesium per 100 grams are:
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Full-fat Soy Flour
- Raw Mothbeans
- Raw Soybeans