Food

Serving Size

Manganese (mg)

rice bran (raw)

1/4 cup (29.5g)

4.192 (210%)

wheat germ (crude)

1/4 cup (28.75g)

3.824 (191%)

pine nuts (dried)

1 oz (28.35g)

2.495 (125%)

rye flour, dark

1/4 cup (32g)

2.154 (108%)

rice, brown, medium-grain (cooked

1 cup (195g)

2.139 (107%)

wheat, hard red spring

1/4 cup (48g)

1.946 (97%)

macaroni, whole wheat

1 cup (140g)

1.931 (97%)

spaghetti, whole wheat

1 cup (140g)

1.931 (97%)

oats

1/4 cup (39g)

1.917 (96%)

wheat, hard red winter

1/4 cup (48g)

1.913 (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%)

rice, brown, long-grain (cooked)

1 cup (195g)

1.765 (88%)

hazelnuts, filberts (raw)

1 oz (28.35g)

1.751 (88%)

wheat bran (crude)

1/4 cup (14.5g)

1.667 (83%)

rice flour, brown

1/4 cup (39.5g)

1.585 (79%)

hazelnuts, filberts (roasted)

1 oz (28.35g)

1.573 (79%)

triticale (raw)

1/4 cup (48g)

1.541 (77%)

wheat durum (raw)

1/4 cup (48g)

1.446 (72%)

wheat, soft white

1/4 cup (42g)

1.431 (72%)

rye flour, medium

1/4 cup (25.5g)

1.392 (70%)

triticale flour, whole grain

1/4 cup (32.5g)

1.360 (68%)

oat bran (raw)

1/4 cup (23.5g)

1.323 (66%)

hickory nuts (dried)

1 oz (28.35g)

1.307 (65%)

pecans (raw)

1 oz (28.35g)

1.276 (64%)

pineapple juice (canned)

8 fl oz (250.4g)

1.262 (63%)

oat flour, partially debranned

30g

1.206 (60%)

coconut meat (raw)

1 cup shredded (80g)

1.200 (60%)

macadamia nuts (raw)

1 oz (28.35g)

1.171 (59%)

wheat flour, whole grain

1/4 cup (30g)

1.140 (57%)

rye (raw)

1/4 cup (42.25g)

1.132 (57%)

pecans (roasted)

1 oz (28.35g)

1.115 (56%)

bulgur (cooked)

1 cup (182g)

1.108 (55%)

walnut, black (dried)

1 oz (28.35g)

1.105 (55%)

amaranth (raw)

1/4 cup (48.75g)

1.102 (55%)

coconut milk (raw)

1/2 cup (120g)

1.099 (55%)

winged beans

1/2 cup (86g)

1.031 (52%)

palm hearts (canned)

1/2 cup (73g)

1.018 (51%)

walnuts (english)

1 oz (28.35g)

0.968 (48%)

quinoa (raw)

1/4 cup (42.5g)

0.961 (48%)

soybeans, mature (roasted)

1/4 cup

0.928 (46%)

loganberries (frozen)

1/2 cup (73.5g)

0.917 (46%)

pineapple

1/2 cup (77.5g)

0.912 (46%)

grape juice (canned/bottled)

8 fl oz (252.8g)

0.910 (46%)

barley (raw)

1/4 cup (46g)

0.894 (45%)

macadamia nuts (roasted)

1 oz (28.35g)

0.861 (43%)

pumpkin/squash seeds (dried)

1 oz (28.35g)

0.856 (43%)

chickpeas (garbanzo beans)

1/2 cup (82g)

0.845 (42%)

spinach (cooked)

1/2 cup (90g)

0.842 (42%)

almond butter

2 tbsp (32g)

0.753 (38%)

rice, white, long-grain (cooked)

1 cup (158g)

0.746 (37%)

almonds (roasted)

1 oz (28.35g)

0.743 (37%)

rice, white, short-grain (cooked)

1 cup (205g)

0.732 (37%)

chickpeas (canned)

1/2 cup (120g)

0.725 (36%)

almonds (raw)

1 oz (28.35g)

0.719 (36%)

soybeans, mature (cooked)

1/2 cup (86g)

0.709 (35%)

tofu raw, regular with calcium sulfate

1/4 block (116g)

0.702 (35%)

rice, white, medium-grain (cooked)

1 cup (186g)

0.701 (35%)

buckwheat groats (roasted, cooked)

1 cup (168g)

0.677 (34%)

sunflower seed butter

2 tbsp (32g)

0.675 (34%)

buckwheat groats (roasted, dry)

1/4 cup (41g)

0.663 (33%)

barley, pearled (raw)

1/4 cup (50g)

0.661 (33%)

adzuki beans

1/2 cup (115g)

0.659 (33%)

lotus seeds (dried)

1 oz (28.35g)

0.657 (33%)

cloves ground

1 tsp (2.1g)

0.631 (32%)

tofu dried-frozen (koyadofu)

1 piece (17g)

0.627 (31%)

buckwheat flour, whole-groat

1/4 cup (30g)

0.609 (30%)

sunflower seed kernels (roasted)

1 oz (28.35g)

0.598 (30%)

miso

1/4 cup (68.75g)

0.591 (30%)

peanut butter chunky

2 tbsp (32g)

0.576 (29%)

safflower seeds (dried)

1 oz (28.35g)

0.571 (29%)

amaranth leaves (cooked)

1/2 cup (66g)

0.568 (28%)

cardamom ground

1 tsp (2g)

0.560 (28%)

buckwheat (raw)

1/4 cup (42.5g)

0.552 (28%)

peanuts (raw)

1 oz (28.35g)

0.548 (27%)

tempeh

1/4 cup (41.5g)

0.539 (27%)

lima beans thin seeded (baby)

1/2 cup (91g)

0.532 (27%)

kale (raw)

1 cup (67g)

0.519 (26%)

rye flour, light

1/4 cup (25.5g)

0.502 (25%)

okra (raw)

1/2 cup (50g)

0.495 (25%)

soybeans, mature (sprouted)

1 cup (70g)

0.491 (25%)

lentils

1/2 cup (99g)

0.489 (24%)

lima beans large

1/2 cup (94g)

0.485 (24%)

barley malt flour

1/4 cup (40.5g)

0.483 (24%)

navy beans

1/2 cup (91g)

0.480 (24%)

ginger ground

1 tsp (1.8g)

0.477 (24%)

rice flour, white

1/4 cup (39.5g)

0.474 (24%)

millet (cooked)

1 cup (174g)

0.473 (24%)

persimmon (Japanese, dried)

1 fruit (34g)

0.473 (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%)

sunflower seed kernels (dried)

1/2 cup, with hulls (23g)

0.465 (23%)

pink beans

1/2 cup (84.5g)

0.463 (23%)

wild rice (cooked)

1 cup (164g)

0.462 (23%)

great northern beans

1/2 cup (88.5g)

0.458 (23%)

watermelon seeds (dried)

1 oz (28.35g)

0.458 (23%)

rice, white, glutinous (cooked)

1 cup (174g)

0.456 (23%)

soybeans, green (cooked)

1/2 cup (90g)

0.452 (23%)

sesame seeds, whole (roasted)

2 tbsp (18g)

0.449 (22%)

macaroni

1 cup (140g)

0.444 (22%)

spaghetti

1 cup (140g)

0.444 (22%)

sesame seeds, whole (dried)

2 tbsp (18g)

0.443 (22%)

noodles, somen (cooked with salt)

1 cup (176g)

0.442 (22%)

lima beans large (canned)

1/2 cup (120.5g)

0.437 (22%)

sesame butter, tahini (raw)

2 tbsp (30g)

0.437 (22%)

sesame butter, tahini (roasted)

2 tbsp (30g)

0.437 (22%)

agar (dried)

10g

0.430 (22%)

noodles, soba

1 cup (114g)

0.426 (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%)

raspberries

1/2 cup (61.5g)

0.412 (21%)

cowpeas, common

1/2 cup (86g)

0.409 (20%)

barley, pearled (cooked)

1 cup (157g)

0.407 (20%)

yellow bean

1/2 cup (88.5g)

0.403 (20%)

sweet potato, without skin (cooked)

1 medium (151g)

0.402 (20%)

grape leaves(raw)

1 cup (14g)

0.400 (20%)

durian

1/2 cup (121.5g)

0.395 (20%)

potato, russet (baked, with skin)

1 medium (173g)

0.394 (20%)

lentils, sprouted (raw)

1 cup (77g)

0.390 (20%)

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%)

barley flour

1/4 cup (37g)

0.383 (19%)

cinnamon ground

1 tsp (2.3g)

0.383 (19%)

black beans

1/2 cup (86g)

0.382 (19%)

kidney beans

1/2 cup (88.5g)

0.381 (19%)

beechnuts (dried)

1 oz (28g.35)

0.380 (19%)

acorns (raw)

1 oz (28.35g)

0.379 (19%)

potato (baked, with skin)

1 medium (173g)

0.379 (19%)

beet greens (cooked)

1/2 cup (72g)

0.370 (19%)

fava beans (canned)

1/2 cup (128g)

0.369 (18%)

boysenberries (frozen)

1/2 cup (66g)

0.361 (18%)

fava beans

1/2 cup (85g)

0.358 (18%)

soymilk (calcium fortified)

8 fl oz (248g)

0.352 (18%)

soybeans, green (raw)

1/4 cup (64g)

0.350 (18%)

brazil nuts (dried)

1 oz (28.35g)

0.347 (17%)

french beans

1/2 cup (88.5g)

0.338 (17%)

chestnuts(1) (dried, peeled)

1 oz (28.35g)

0.335 (17%)

chestnuts(1) (roasted)

1 oz (28.35g)

0.335 (17%)

artichoke (raw)

1 medium (128g)

0.328 (16%)

cranberry (roman) beans

1/2 cup (88.5g)

0.327 (16%)

potato, white (baked, with skin)

1 medium (173g)

0.327 (16%)

banana

1 medium (118g)

0.319 (16%)

lambsquarters (raw)

40g

0.313 (16%)

artichoke (cooked)

1 medium (120g)

0.311 (16%)

carrot juice (canned)

8 fl oz (236g)

0.307 (15%)

mung beans

1/2 cup (101g)

0.301 (15%)

potato, red (baked, with skin)

1 medium (173g)

0.299 (15%)

persimmon (Japanese)

1/2 fruit (84g)

0.298 (15%)

Brussels sprouts (raw)

1 cup (88g)

0.297 (15%)

peas, green (raw)

1/2 cup (72.5g)

0.297 (15%)

broccoli raab (raw)

75g

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%)

apple juice (canned/bottled)

8 fl oz (248g)

0.280 (14%)

apple juice with added ascorbic acid (canned/bottled)

8 fl oz (248g)

0.280 (14%)

strawberries

1/2 cup (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%)

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%)

cashew butter

2 tbsp (32g)

0.261 (13%)

semolina (raw)

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%)

tomato, yellow (raw)

1 (212g)

0.254 (13%)

wasabi, root (raw)

1/2 cup (65g)

0.254 (13%)

yam (cooked)

1/2 cup (68g)

0.252 (13%)

potato (baked, no skin)

1 (156g)

0.251 (13%)

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%)

blueberries

1/2 cup (72.5g)

0.244 (12%)

turnip greens (cooked)

1/2 cup (72g)

0.243 (12%)

okra (cooked)

1/2 cup (80g)

0.235 (12%)

cashew nuts (roasted)

1 oz (28.35g)

0.234 (12%)

potato (cooked, no skin)

1 medium (167g)

0.234 (12%)

beets (raw)

1/2 cup (68g)

0.224 (11%)

strawberries (frozen)

1/2 cup (74.5g)

0.216 (11%)

kidney beans (canned)

1/2 cup (128g)

0.215 (11%)

figs (dried)

5 figs (42g)

0.214 (11%)

pasta, corn

1 cup (140g)

0.214 (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%)

thyme, dried leaves

1 tbsp (2.7g)

0.212 (11%)

endive (raw)

1 cup (50g)

0.210 (11%)

water chestnuts, chinese (raw)

1/2 cup (62g)

0.205 (10%)

corn, yellow (raw)

1/4 cup (41.5g)

0.201 (10%)

rice noodles

1 cup (176g)

0.201 (10%)

corn, sweet, white (cooked)

1 ear (103g)

0.200 (10%)

corn, sweet, yellow (cooked)

1 ear (103g)

0.200 (10%)

taro leaves (raw)

1 cup (28g)

0.200 (10%)

bamboo shoots (raw)

1/2 cup (76g)

0.199 (10%)

saffron

1 tsp (0.7g)

0.199 (10%)

taro (raw)

1/2 cup (52g)

0.199 (10%)

mustard greens (cooked)

1/2 cup (70g)

0.192 (10%)

broccoli (raw)

1 cup (91g)

0.191 (10%)

poppy seed

1 tsp (2.8g)

0.191 (10%)

spirulina (dried)

10g

0.190 (10%)