Food

Serving Size

Manganese (mg)

teff (uncooked)

1/4 cup (48.25g)

4.458 (223%)

teff (cooked)

1/2 cup (126g)

3.604 (180%)

hazelnuts, filberts (blanched)

1 oz (28.35g)

3.586 (179%)

rice bran, crude

3 tbsp (22.13g)

3.145 (157%)

wheat germ, toasted

2 tbsp. (14.13g)

2.819 (141%)

pineapple (canned)

1/2 cup (246g)

2.758 (138%)

pineapple juice (frozen concentrate)

8 fl oz (249.6g)

2.618 (131%)

pine nuts (dried)

1 oz (28.35g)

2.495 (125%)

wheat, hard red spring

1/4 cup (48g)

1.946 (97%)

rye flour, dark

1/4 cup (32g)

1.940 (97%)

oats

1/4 cup (39g)

1.917 (96%)

wheat, hard red winter

1/4 cup (48g)

1.913 (96%)

wheat germ, crude

2 tbsp (14.38g)

1.912 (96%)

butternuts (dried)

1 oz (28.35g)

1.860 (93%)

wheat, soft red winter

1/4 cup (42g)

1.844 (92%)

wheat, hard white

1/4 cup (48g)

1.834 (92%)

grapes, muscadine

15 grapes (90g)

1.776 (89%)

hazelnuts, filberts (raw)

1 oz (28.35g)

1.751 (88%)

wheat bran, crude

1/4 cup (14.5g)

1.667 (83%)

amaranth (uncooked)

1/4 cup (48.25g)

1.608 (80%)

rice flour, brown

1/4 cup (39.5g)

1.585 (79%)

hazelnuts, filberts (dry roasted)

1 oz (28.35g)

1.573 (79%)

fireweed, leaves (raw)

1 cup (23g)

1.542 (77%)

triticale

1/4 cup (48g)

1.541 (77%)

blueberries, wild

75g

1.500 (75%)

wheat, durum

1/4 cup (48g)

1.446 (72%)

wheat, soft white

1/4 cup (42g)

1.431 (72%)

peanut flour, defatted

1 oz (28.35g)

1.389 (69%)

triticale flour, whole grain

1/4 cup (32.5g)

1.360 (68%)

kamut (uncooked)

1/4 cup (46.5g)

1.330 (67%)

oat bran (raw)

1/4 cup (23.5g)

1.323 (66%)

hickory nuts (dried)

1 oz

1.307 (65%)

spelt (uncooked)

1/4 cup (43.5g)

1.298 (65%)

pumpkin/squash seed kernels (dried)

1 oz (28.35g)

1.288 (64%)

pecans (raw)

1 oz (28.35g)

1.276 (64%)

pumpkin/squash seed kernels (roasted)

1 oz (28.35g)

1.273 (64%)

pineapple juice (canned)

8 fl oz (250.4g)

1.262 (63%)

wheat flour, whole grain

1/4 cup (30g)

1.220 (61%)

peanut flour, low fat

1 oz (28.35g)

1.199 (60%)

macadamia nuts (raw)

1 oz (28.35g)

1.171 (59%)

soybeans, mature seeds (raw)

1/4 cup (46.5g)

1.170 (59%)

soy meal, defatted, raw

1/4 cup (30.5g)

1.159 (58%)

oat flour, partially debranned

1 oz (28.35g)

1.139 (57%)

soybeans, mature seeds (sprouted, stir-fried)

100g

1.133 (57%)

pecans (dry roasted)

1 oz (28.35g)

1.115 (56%)

walnuts, black (dried)

1 oz (28.35g)

1.105 (55%)

rye

1/4 cup (42.25g)

1.089 (54%)

tempeh

1/2 cup (83g)

1.079 (54%)

rice, brown, medium-grain (cooked)

1/2 cup (97.5g)

1.070 (54%)

bulgur (dry)

1/4 cup (35g)

1.067 (53%)

lima beans, immature seeds

1/2 cup (85g)

1.064 (53%)

spelt (cooked)

1/2 cup (97g)

1.058 (53%)

oat bran (cooked)

1/2 cup (109.5)

1.056 (53%)

amaranth grain (cooked)

1/2 cup (123g)

1.050 (53%)

pecans (oil roasted)

1 oz (28.35g)

1.049 (52%)

kamut (cooked)

1/2 cup (86g)

1.045 (52%)

winged beans

1/2 cup (86g)

1.031 (52%)

palm hearts (canned)

1/2 cup (73g)

1.018 (51%)

wheat, sprouted (raw)

1/2 cup (54g)

1.003 (50%)

walnuts, english

1 oz (28.35g)

0.968 (48%)

macaroni, whole wheat

1/2 cup (70g)

0.965 (48%)

spaghetti, whole wheat

1/2 cup (70g)

0.965 (48%)

blackberries (frozen)

1/2 cup (75.5g)

0.923 (46%)

loganberries (frozen)

1/2 cup (73.5g)

0.917 (46%)

barley, hulled

1/4 cup (46g)

0.894 (45%)

rice, brown, long-grain (cooked)

1/2 cup (97.5g)

0.882 (44%)

quinoa (uncooked)

1/4 cup (42.5g)

0.864 (43%)

macadamia nuts (dry roasted)

1 oz (28.35g)

0.861 (43%)

chickpeas (garbanzo beans)

1/2 cup (82g)

0.845 (42%)

spinach (cooked)

1/2 cup (90g)

0.842 (42%)

millet (raw)

1/4 cup (50g)

0.816 (41%)

soy flour, defatted

1/4 cup (26.25g)

0.792 (40%)

pineapple

1/2 cup (82.5g)

0.765 (38%)

chickpeas (canned)

1/2 cup (120g)

0.725 (36%)

soybeans, mature seeds (cooked)

1/2 cup (86g)

0.709 (35%)

tofu, regular, with calcium sulfate

1/4 block (116g)

0.702 (35%)

almonds (oil roasted)

1 oz (28.35g)

0.697 (35%)

soy flour, low-fat

1/4 cup (22g)

0.693 (35%)

almond butter

2 tbsp (32g)

0.682 (34%)

oatmeal⁽¹⁾

1/2 cup (117g)

0.679 (34%)

rice drink ⁽¹⁾

8 fl oz (240g)

0.677 (34%)

rice cakes, brown rice, plain, unsalted

2 cakes (18g)

0.671 (34%)

soybeans, mature seeds (sprouted, steamed)

1 cup (94g)

0.667 (33%)

buckwheat groats (roasted, dry)

1/4 cup (41g)

0.663 (33%)

sunflower seed butter

2 tbsp (32g)

0.663 (33%)

barley, pearled (raw)

1/4 cup (50g)

0.661 (33%)

adzuki beans

1/2 cup (115g)

0.659 (33%)

almonds (dry roasted)

1 oz (28.35g)

0.656 (33%)

almonds (raw)

1 oz (28.35g)

0.648 (32%)

cottonseed meal, partially defatted (glandless)

1 oz (28.35g)

0.641 (32%)

cloves, ground

1 tsp (2.1g)

0.631 (32%)

soy nuts (dry roasted)

1 oz (28.35g)

0.619 (31%)

rye flour, medium

1/4 cup (25.5g)

0.615 (31%)

soy nuts (roasted)

1 oz (28.35g)

0.612 (31%)

buckwheat flour, whole-groat

1/4 cup (30g)

0.609 (30%)

cottonseed flour, low fat (glandless)

1 oz (28.35g)

0.604 (30%)

grape juice (canned/bottled)

8 fl oz (252.8g)

0.604 (30%)

coconut meat (raw)

1/2 cup shredded (40g)

0.600 (30%)

ginger, ground

1 tsp (1.8g)

0.599 (30%)

sunflower seed kernels (toasted)

1 oz (28.35g)

0.599 (30%)

sunflower seed kernels (dry roasted)

1 oz (28.35g)

0.598 (30%)

peanuts (dry roasted, no salt)

1 oz (28.35g)

0.591 (30%)

sunflower seed kernels (oil roasted)

1 oz (28.35g)

0.590 (30%)

chestnuts, Japanese (roasted)

1 oz (28.35g)

0.585 (29%)

peanuts (oil roasted, no salt)

1 oz (28.35g)

0.585 (29%)

quinoa (cooked)

1/2 cup (92.5g)

0.584 (29%)

maple syrup

1tbsp (20g)

0.582 (29%)

peanut butter chunky

2 tbsp (32g)

0.576 (29%)

safflower seed kernels (dried)

1 oz (28.35g)

0.571 (29%)

amaranth leaves (cooked)

1/2 cup (66g)

0.568 (28%)

sweet potato (baked, with skin)

1 medium (114g)

0.567 (28%)

safflower seed meal, partially defatted

1 oz (28.35g)

0.566 (28%)

cardamom, ground

1 tsp (2g)

0.560 (28%)

bulgur (cooked)

1/2 cup (91g)

0.554 (28%)

sunflower seed kernels (dried)

1 oz (28.35g)

0.553 (28%)

buckwheat

1/4 cup (42.5g)

0.552 (28%)

coconut milk (raw)

1/4 cup (60g)

0.550 (28%)

peanuts (raw)

1 oz (28.35g)

0.548 (27%)

soymilk (unfortified)

8 fl oz (244.8g)

0.546 (27%)

great northern beans (canned)

1/2 cup (131g)

0.534 (27%)

lima beans, baby

1/2 cup (91g)

0.532 (27%)

chestnuts, Japanese (dried)

1/2 oz (14.175g)

0.526 (26%)

almonds (blanched)

1 oz (28.35g)

0.520 (26%)

kale (raw)

1 cup (67g)

0.519 (26%)

cottonseed flour, partially defatted (glandless)

1/4 cup (23.5g)

0.504 (25%)

lentils (sprouted, stir-fried)

100g

0.502 (25%)

okra (raw)

1/2 cup (50g)

0.495 (25%)

acorn flour

1 oz (28.35g)

0.494 (25%)

navy beans

1/2 cup (131g)

0.491 (25%)

lentils

1/2 cup (99g)

0.489 (24%)

lima beans, large

1/2 cup (94g)

0.485 (24%)

chestnuts, Chinese

1 oz (28.35g)

0.484 (24%)

barley malt flour

1/4 cup (40.5g)

0.483 (24%)

navy beans

1/2 cup (91g)

0.480 (24%)

soy flour, full-fat, raw

1/4 cup (21g)

0.478 (24%)

rice flour, white

1/4 cup (39.5g)

0.474 (24%)

cashew nuts (oil roasted)

1 oz (28.35g)

0.473 (24%)

cowpeas, immature seeds

1/2 cup (82.5g)

0.472 (24%)

lambsquarters (cooked)

1/2 cup (90g)

0.472 (24%)

cashew nuts (raw)

1 oz (28.35g)

0.469 (23%)

peanut butter smooth

2 tbsp (32g)

0.469 (23%)

hyacinth beans

1/2 cup (97g)

0.468 (23%)

moth beans

1/2 cup (88.5g)

0.466 (23%)

blackberries

1/2 cup (72g)

0.465 (23%)

pink beans

1/2 cup (84.5g)

0.463 (23%)

great northern beans

1/2 cup (88.5g)

0.458 (23%)

watermelon seed kernels (dried)

1 oz (28.35g)

0.458 (23%)

chestnuts, Chinese (raw)

1 oz (28.35g)

0.454 (23%)

cinnamon, ground

1 tsp (2.6g)

0.454 (23%)

soybeans, green (cooked)

1/2 cup (90g)

0.452 (23%)

chestnuts, Japanese (raw)

1 oz (28.35g)

0.451 (23%)

sesame seeds, whole (roasted)

2 tbsp (18g)

0.449 (22%)

navy beans (sprouted, cooked)

100g

0.446 (22%)

apple butter

1/2 cup (141g)

0.444 (22%)

sesame seeds, whole (dried)

2 tbsp (18g)

0.443 (22%)

soy flour, full-fat, roasted

1/4 cup (21.25g)

0.441 (22%)

sesame butter, tahini (raw)

2 tbsp (30g)

0.437 (22%)

sesame butter, tahini (roasted)

2 tbsp (30g)

0.437 (22%)

coconut milk (canned)

1/4 cup (56.5g)

0.434 (22%)

sesame flour, high-fat

1 oz (28.35g)

0.422 (21%)

pigeon peas

1/2 cup (84g)

0.421 (21%)

peas, green (cooked)

1/2 cup (80g)

0.420 (21%)

yardlong beans

1/2 cup (85.5g)

0.416 (21%)

collards (cooked)

1/2 cup (95g)

0.414 (21%)

cowpeas (black-eyed peas)

1/2 cup (85.5g)

0.406 (20%)

sesame meal, partially defatted

1 oz (28.35g)

0.405 (20%)

yellow bean

1/2 cup (88.5g)

0.403 (20%)

refried beans, vegetarian

1/2 cup (121g)

0.402 (20%)

sweet potato, without skin (cooked)

1 medium (151g)

0.402 (20%)

grape leaves(raw)

1 cup (14g)

0.400 (20%)

sesame flour, partially defatted

1 oz (28.35g)

0.398 (20%)

coconut meat (dried, toasted)

1/2 oz (14.175g)

0.397 (20%)

cassava (raw)

1/2 cup (103g)

0.396 (20%)

sesame flour, low-fat

1 oz (28.35g)

0.396 (20%)

durian

1/2 cup (121.5g)

0.395 (20%)

potato, russet (baked, with skin)

1 medium (173g)

0.394 (20%)

nopales (raw)

1 cup (86g)

0.393 (20%)

lentils (sprouted, raw)

1 cup (77g)

0.390 (20%)

coconut meat (dried, unsweetened)

1/2 oz (14.175g)

0.389 (19%)

peas, split

1/2 cup (98g)

0.388 (19%)

pinto beans

1/2 cup (85.5g)

0.387 (19%)

prune juice (canned)

8 fl oz (256g)

0.387 (19%)

acorns (dried)

1 oz (28.35g)

0.386 (19%)

borage (cooked)

100g

0.385 (19%)

barley flour

1/4 cup (37g)

0.383 (19%)

black beans

1/2 cup (86g)

0.382 (19%)

sorghum flour

1/4 cup (30.25g)

0.382 (19%)

kidney beans

1/2 cup (88.5g)

0.381 (19%)

beechnuts (dried)

1 oz (28.35g)

0.380 (19%)

acorns (raw)

1 oz (28.35g)

0.379 (19%)

potato (baked, with skin)

1 medium (173g)

0.379 (19%)

rice, white, long-grain (cooked)

1/2 cup (79g)

0.373 (19%)

beet greens (cooked)

1/2 cup (72g)

0.370 (19%)

chestnuts, Chinese (dried)

1/2 oz (14.175g)

0.369 (18%)

fava beans (canned)

1/2 cup (128g)

0.369 (18%)

chickpea flour (besan)

1/4 cup (23g)

0.368 (18%)

rice, white, short-grain (cooked)

1/2 cup (102.5g)

0.366 (18%)

horseradish-tree, leafy tips (cooked)

1 cup (42g)

0.365 (18%)

mung beans (sprouted, stir-fried)

1 cup (124g)

0.362 (18%)

boysenberries (frozen)

1/2 cup (66g)

0.361 (18%)

fava beans

1/2 cup (85g)

0.358 (18%)

pistachio nuts (dry roasted)

1 oz (28.35g)

0.352 (18%)

rice, white, medium-grain (cooked)

1/2 cup (93g)

0.351 (18%)

soybeans, green (raw)

1/4 cup (64g)

0.350 (18%)

brazil nuts (dried)

1 oz (28.35g)

0.347 (17%)

pistachio nuts (raw)

1 oz (28.35g)

0.340 (17%)

buckwheat groats (roasted, cooked)

1/2 cup (84g)

0.339 (17%)

french beans

1/2 cup (88.5g)

0.338 (17%)

chestnuts, European (roasted)

1 oz (28.35g)

0.335 (17%)

sweet potato (raw)

1 medium (130g)

0.335 (17%)

lotus seeds (dried)

1/2 oz (14.175g)

0.329 (16%)

artichoke (raw)

1 medium (128g)

0.328 (16%)

cranberry (roman) beans

1/2 cup (88.5g)

0.327 (16%)

peas (sprouted, cooked)

100g

0.325 (16%)

banana

1 fruit (118g)

0.319 (16%)

popcorn, air-popped

1 oz (28.35g)

0.316 (16%)

sunflower seed flour, partially defatted

1/4 cup (16g)

0.316 (16%)

lambsquarters (raw)

40g

0.313 (16%)

wheat flour, white, all-purpose, self-rising, enriched

1/4 cup (31.25g)

0.312 (16%)

borage (raw)

1 cup (89g)

0.311 (16%)

chestnuts, Chinese (boiled and steamed)

1 oz (28.35g)

0.311 (16%)

coconut cream (raw)

2 tbsp (38g)

0.310 (16%)

carrot juice (canned)

8 fl oz (236g)

0.307 (15%)

molasses

1 tbsp (20g)

0.306 (15%)

nopales (cooked)

1/2 cup (74.5g)

0.304 (15%)

mung beans

1/2 cup (101g)

0.301 (15%)

potato, red (baked, with skin)

1 medium (173g)

0.299 (15%)

millet flour

1/4 cup (29.75g)

0.298 (15%)

persimmon, Japanese

1/2 fruit (84g)

0.298 (15%)

Brussels sprouts (raw)

1 cup (88g)

0.297 (15%)

rye flour, light

1/4 cup (25.5g)

0.296 (15%)

taro (cooked)

1/2 cup (66g)

0.296 (15%)

coconut water

from 1 coconut (206g)

0.293 (15%)

chard, swiss (cooked)

1/2 cup (87.5g)

0.292 (15%)

broccoli raab (cooked)

75g

0.285 (14%)

horseradish-tree, pods (cooked)

1 cup (118g)

0.284 (14%)

pinto beans, immature seeds (cooked)

2 oz (56.8g)

0.280 (14%)

strawberries

6 fruit (72g)

0.278 (14%)

beets (cooked)

1/2 cup (85g)

0.277 (14%)

cress, garden (raw)

1 cup (50g)

0.277 (14%)

pinto beans (canned)

1/2 cup (120g)

0.275 (14%)

wheat flour, white, bread, enriched

1/4 cup (34.25g)

0.271 (14%)

artichoke (cooked)

1 medium (120g)

0.270 (14%)

kale (cooked)

1/2 cup (65g)

0.270 (14%)

mustard greens (raw)

1 cup (56g)

0.269 (13%)

spinach (raw)

1 cup (30g)

0.269 (13%)

potato (microwaved, cooked in skin, skin removed)

1 medium (156g)

0.265 (13%)

rye bread

1 slice (32g)

0.264 (13%)

peas (sprouted, raw)

1/2 cup (60g)

0.263 (13%)

cashew butter

2 tbsp (32g)

0.261 (13%)

potato, white (baked, with skin)

1 medium (138g)

0.261 (13%)

horseradish-tree, pods (raw)

1 cup (100g)

0.259 (13%)

semolina (enriched)

1/4 cup (41.75g)

0.258 (13%)

semolina (unenriched)

1/4 cup (41.75g)

0.258 (13%)

flaxseed

1 tbsp (10.3g)

0.256 (13%)

turnip greens (raw)

1 cup (55g)

0.256 (13%)

fiddlehead ferns (raw)

50g

0.255 (13%)

raspberries

20 fruit (38g)

0.255 (13%)

tomato, yellow (raw)

1 tomato (212g)

0.254 (13%)

wasabi, root (raw)

1/2 cup (65g)

0.254 (13%)

cress, garden (cooked)

1/2 cup (68g)

0.253 (13%)

yam (cooked)

1/2 cup (68g)

0.252 (13%)

potato (baked, no skin)

1 (156g)

0.251 (13%)

blueberries

1/2 cup (74g)

0.249 (12%)

tomatoes (sundried)

1/4 cup (13.5g)

0.249 (12%)

amaranth leaves (raw)

1 cup (28g)

0.248 (12%)

squash, winter, acorn (baked)

1/2 cup (102.5g)

0.248 (12%)

soybeans, mature seeds (sprouted, raw)

1/2 cup (35g)

0.246 (12%)

turnip greens (cooked)

1/2 cup (72g)

0.243 (12%)

chestnuts, European (boiled and steamed)

1 oz (28.35g)

0.242 (12%)

pomegranate juice (bottled)

8 fl oz (251.2g)

0.239 (12%)

millet (cooked)

1/2 cup (87g)

0.237 (12%)

chrysanthemum, garland (raw)

1 cup (25g)

0.236 (12%)

persimmon, Japanese (dried)

1/2 fruit (17g)

0.236 (12%)

okra (cooked)

1/2 cup (80g)

0.235 (12%)

cashew nuts (dry roasted)

1 oz (28.35g)

0.234 (12%)

potato (cooked, no skin)

1 medium (167g)

0.234 (12%)

dock (raw)

1/2 cup (66.5g)

0.232 (12%)

wild rice (cooked)

1/2 cup (82g)

0.231 (12%)

cardoon (raw)

1/2 cup (89g)

0.228 (11%)

rice, white, glutinous (cooked)

1/2 cup (87g)

0.228 (11%)

morel mushrooms (raw)

3 pieces (38.7g)

0.227 (11%)

macaroni (enriched)

1/2 cup (70g)

0.225 (11%)

macaroni (unenriched)

1/2 cup (70g)

0.225 (11%)

spaghetti (enriched)

1/2 cup (70g)

0.225 (11%)

spaghetti (unenriched)

1/2 cup (70g)

0.225 (11%)

beets (raw)

1/2 cup (68g)

0.224 (11%)

horseradish-tree, leafy tips (raw)

1 cup (21g)

0.223 (11%)

peas, green (frozen, cooked)

1/2 cup (80g)

0.223 (11%)

noodles, Japanese, somen

1/2 cup (88g)

0.221 (11%)

corn, sweet, white (cooked)

1 ear (103g)

0.220 (11%)

wheat flour, white, cake, enriched

1/4 cup (34.25g)

0.217 (11%)

strawberries (frozen)

1/2 cup (74.5g)

0.216 (11%)

blackberries, wild

75g

0.215 (11%)

cornmeal, blue (Navajo)

1 oz (28.35g)

0.215 (11%)

kidney beans (canned)

1/2 cup (128g)

0.215 (11%)

figs (dried)

5 figs (42g)

0.214 (11%)

noodles, Japanese, soba

1/2 cup (57g)

0.213 (11%)

wheat flour, white, all-purpose, bleached, enriched

1/4 cup (31.25g)

0.213 (11%)

wheat flour, white, all-purpose, unbleached, enriched

1/4 cup (31.25g)

0.213 (11%)

wheat flour, white, all-purpose, unenriched

1/4 cup (31.25g)

0.213 (11%)

navy beans (sprouted, raw)

1/2 cup (52g)

0.212 (11%)

endive (raw)

1 cup (50g)

0.210 (11%)

cocoa, dry powder, unsweetened

1 tbsp (5.4g)

0.207 (10%)

water chestnuts, chinese (raw)

1/2 cup (62g)

0.205 (10%)

barley, pearled (cooked)

1/2 cup (78.5g)

0.203 (10%)

cocoa, dry powder, unsweetened, Dutch-processed

1 tbsp (5.4g)

0.202 (10%)

corn, white, whole kernels

1/4 cup (41.5g)

0.201 (10%)

corn, yellow, whole kernels

1/4 cup (41.5g)

0.201 (10%)

taro leaves (raw)

1 cup (28g)

0.200 (10%)

bamboo shoots (raw)

1/2 cup (76g)

0.199 (10%)

kidney beans

100g

0.199 (10%)

saffron

1 tsp (0.7g)

0.199 (10%)

taro (raw)

1/2 cup (52g)

0.199 (10%)

gourd, dishcloth (cooked)

1/2 cup (89g)

0.198 (10%)

mung beans (sprouted, raw)

1 cup (104g)

0.196 (10%)

mustard greens (cooked)

1/2 cup (70g)

0.192 (10%)

broccoli (raw)

1 cup (91g)

0.191 (10%)