• Macronutrients
  • Vitamins
  • Minerals
  • Fatty Acids
  • Omega-3, 6 and 9
  • Good Sources
  • Nutrient Tables
  • Food Dictionary
  • Food Pictures

Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Manganese


teff (uncooked)

1/4 cup (48.25 g)

4.458 mg (194%)

teff (cooked)

1/2 cup (126 g)

3.604 mg (157%)

rice bran, crude

3 tbsp (22.13 g)

3.145 mg (137%)

wheat germ, toasted

2 tbsp. (14.13 g)

2.819 mg (123%)

pineapple (canned)

1/2 cup (246 g)

2.758 mg (120%)

pineapple juice (frozen concentrate)

8 fl oz (249.6 g)

2.618 mg (114%)

wheat, hard red spring

1/4 cup (48 g)

1.946 mg (85%)

rye flour, dark

1/4 cup (32 g)

1.940 mg (84%)

oats

1/4 cup (39 g)

1.917 mg (83%)

wheat, hard red winter

1/4 cup (48 g)

1.913 mg (83%)

wheat germ, crude

2 tbsp (14.38 g)

1.912 mg (83%)

butternuts (dried)

1 oz (28.35 g)

1.860 mg (81%)

wheat, soft red winter

1/4 cup (42 g)

1.844 mg (80%)

wheat, hard white

1/4 cup (48 g)

1.834 mg (80%)

grapes, muscadine

15 grapes (90 g)

1.776 mg (77%)

wheat bran, crude

1/4 cup (14.5 g)

1.667 mg (72%)

amaranth (uncooked)

1/4 cup (48.25 g)

1.608 mg (70%)

rice flour, brown

1/4 cup (39.5 g)

1.585 mg (69%)

fireweed, leaves (raw)

1 cup (23 g)

1.542 mg (67%)

triticale

1/4 cup (48 g)

1.541 mg (67%)

blueberries, wild

75 g

1.500 mg (65%)

wheat, durum

1/4 cup (48 g)

1.446 mg (63%)

wheat, soft white

1/4 cup (42 g)

1.431 mg (62%)

peanut flour, defatted

1 oz (28.35 g)

1.389 mg (60%)

triticale flour, whole grain

1/4 cup (32.5 g)

1.360 mg (59%)

kamut (uncooked)

1/4 cup (46.5 g)

1.330 mg (58%)

oat bran (raw)

1/4 cup (23.5 g)

1.323 mg (58%)

spelt (uncooked)

1/4 cup (43.5 g)

1.298 mg (56%)

pineapple juice (canned)

8 fl oz (250.4 g)

1.262 mg (55%)

wheat flour, whole grain

1/4 cup (30 g)

1.220 mg (53%)

peanut flour, low fat

1 oz (28.35 g)

1.199 mg (52%)

soybeans, mature seeds (raw)

1/4 cup (46.5 g)

1.170 mg (51%)

soy meal, defatted, raw

1/4 cup (30.5 g)

1.159 mg (50%)

oat flour, partially debranned

1 oz (28.35 g)

1.139 mg (50%)

soybeans, mature seeds (sprouted, stir-fried)

100 g

1.133 mg (49%)

rye

1/4 cup (42.25 g)

1.089 mg (47%)

tempeh

1/2 cup (83 g)

1.079 mg (47%)

rice, brown, medium-grain (cooked)

1/2 cup (97.5 g)

1.070 mg (47%)

bulgur (dry)

1/4 cup (35 g)

1.067 mg (46%)

lima beans, immature seeds

1/2 cup (85 g)

1.064 mg (46%)

spelt (cooked)

1/2 cup (97 g)

1.058 mg (46%)

oat bran (cooked)

1/2 cup (109.5)

1.056 mg (46%)

amaranth grain (cooked)

1/2 cup (123 g)

1.050 mg (46%)

kamut (cooked)

1/2 cup (86 g)

1.045 mg (45%)

winged beans

1/2 cup (86 g)

1.031 mg (45%)

palm hearts (canned)

1/2 cup (73 g)

1.018 mg (44%)

wheat, sprouted (raw)

1/2 cup (54 g)

1.003 mg (44%)

macaroni, whole wheat

1/2 cup (70 g)

0.965 mg (42%)

spaghetti, whole wheat

1/2 cup (70 g)

0.965 mg (42%)

blackberries (frozen)

1/2 cup (75.5 g)

0.923 mg (40%)

loganberries (frozen)

1/2 cup (73.5 g)

0.917 mg (40%)

barley, hulled

1/4 cup (46 g)

0.894 mg (39%)

rice, brown, long-grain (cooked)

1/2 cup (97.5 g)

0.882 mg (38%)

quinoa (uncooked)

1/4 cup (42.5 g)

0.864 mg (38%)

chickpeas (garbanzo beans)

1/2 cup (82 g)

0.845 mg (37%)

spinach (cooked)

1/2 cup (90 g)

0.842 mg (37%)

millet (raw)

1/4 cup (50 g)

0.816 mg (35%)

soy flour, defatted

1/4 cup (26.25 g)

0.792 mg (34%)

pineapple

1/2 cup (82.5 g)

0.765 mg (33%)

chickpeas (canned)

1/2 cup (120 g)

0.725 mg (32%)

soybeans, mature seeds (cooked)

1/2 cup (86 g)

0.709 mg (31%)

tofu, regular, with calcium sulfate

1/4 block (116 g)

0.702 mg (31%)

almonds (oil roasted)

1 oz (28.35 g)

0.697 mg (30%)

soy flour, low-fat

1/4 cup (22 g)

0.693 mg (30%)

almond butter

2 tbsp (32 g)

0.682 mg (30%)

oatmeal

1/2 cup (117 g)

0.679 mg (30%)

rice drink

8 fl oz (240 g)

0.677 mg (29%)

rice cakes, brown rice, plain, unsalted

2 cakes (18 g)

0.671 mg (29%)

soybeans, mature seeds (sprouted, steamed)

1 cup (94 g)

0.667 mg (29%)

buckwheat groats (roasted, dry)

1/4 cup (41 g)

0.663 mg (29%)

sunflower seed butter

2 tbsp (32 g)

0.663 mg (29%)

barley, pearled (raw)

1/4 cup (50 g)

0.661 mg (29%)

adzuki beans

1/2 cup (115 g)

0.659 mg (29%)

almonds (dry roasted)

1 oz (28.35 g)

0.656 mg (29%)

almonds (raw)

1 oz (28.35 g)

0.648 mg (28%)

cottonseed meal, partially defatted (glandless)

1 oz (28.35 g)

0.641 mg (28%)

cloves, ground

1 tsp (2.1 g)

0.631 mg (27%)

soy nuts (dry roasted)

1 oz (28.35 g)

0.619 mg (27%)

rye flour, medium

1/4 cup (25.5 g)

0.615 mg (27%)

soy nuts (roasted)

1 oz (28.35 g)

0.612 mg (27%)

buckwheat flour, whole-groat

1/4 cup (30 g)

0.609 mg (26%)

cottonseed flour, low fat (glandless)

1 oz (28.35 g)

0.604 mg (26%)

grape juice (canned/bottled)

8 fl oz (252.8 g)

0.604 mg (26%)

coconut meat (raw)

1/2 cup shredded (40 g)

0.600 mg (26%)

ginger, ground

1 tsp (1.8 g)

0.599 mg (26%)

peanuts (dry roasted, no salt)

1 oz (28.35 g)

0.591 mg (26%)

chestnuts, Japanese (roasted)

1 oz (28.35 g)

0.585 mg (25%)

peanuts (oil roasted, no salt)

1 oz (28.35 g)

0.585 mg (25%)

quinoa (cooked)

1/2 cup (92.5 g)

0.584 mg (25%)

maple syrup

1tbsp (20 g)

0.582 mg (25%)

peanut butter chunky

2 tbsp (32 g)

0.576 mg (25%)

amaranth leaves (cooked)

1/2 cup (66 g)

0.568 mg (25%)

sweet potato (baked, with skin)

1 medium (114 g)

0.567 mg (25%)

safflower seed meal, partially defatted

1 oz (28.35 g)

0.566 mg (25%)

cardamom, ground

1 tsp (2 g)

0.560 mg (24%)

bulgur (cooked)

1/2 cup (91 g)

0.554 mg (24%)

buckwheat

1/4 cup (42.5 g)

0.552 mg (24%)

coconut milk (raw)

1/4 cup (60 g)

0.550 mg (24%)

peanuts (raw)

1 oz (28.35 g)

0.548 mg (24%)

soymilk (unfortified)

8 fl oz (244.8 g)

0.546 mg (24%)

great northern beans (canned)

1/2 cup (131 g)

0.534 mg (23%)

lima beans, baby

1/2 cup (91 g)

0.532 mg (23%)

chestnuts, Japanese (dried)

1/2 oz (14.175 g)

0.526 mg (23%)

almonds (blanched)

1 oz (28.35 g)

0.520 mg (23%)

kale (raw)

1 cup (67 g)

0.519 mg (23%)

cottonseed flour, partially defatted (glandless)

1/4 cup (23.5 g)

0.504 mg (22%)

lentils (sprouted, stir-fried)

100 g

0.502 mg (22%)

okra (raw)

1/2 cup (50 g)

0.495 mg (22%)

acorn flour

1 oz (28.35 g)

0.494 mg (21%)

navy beans (canned)

1/2 cup (131 g)

0.491 mg (21%)

lentils

1/2 cup (99 g)

0.489 mg (21%)

lima beans, large

1/2 cup (94 g)

0.485 mg (21%)

chestnuts, Chinese

1 oz (28.35 g)

0.484 mg (21%)

barley malt flour

1/4 cup (40.5 g)

0.483 mg (21%)

navy beans

1/2 cup (91 g)

0.480 mg (21%)

soy flour, full-fat, raw

1/4 cup (21 g)

0.478 mg (21%)

rice flour, white

1/4 cup (39.5 g)

0.474 mg (21%)

cashew nuts (oil roasted)

1 oz (28.35 g)

0.473 mg (21%)

cowpeas, immature seeds

1/2 cup (82.5 g)

0.472 mg (21%)

lambsquarters (cooked)

1/2 cup (90 g)

0.472 mg (21%)

cashew nuts (raw)

1 oz (28.35 g)

0.469 mg (20%)

peanut butter smooth

2 tbsp (32 g)

0.469 mg (20%)

hyacinth beans

1/2 cup (97 g)

0.468 mg (20%)

moth beans

1/2 cup (88.5 g)

0.466 mg (20%)

blackberries

1/2 cup (72 g)

0.465 mg (20%)

pink beans

1/2 cup (84.5 g)

0.463 mg (20%)

great northern beans

1/2 cup (88.5 g)

0.458 mg (20%)

chestnuts, Chinese (raw)

1 oz (28.35 g)

0.454 mg (20%)

cinnamon, ground

1 tsp (2.6 g)

0.454 mg (20%)

soybeans, green (cooked)

1/2 cup (90 g)

0.452 mg (20%)

chestnuts, Japanese (raw)

1 oz (28.35 g)

0.451 mg (20%)

navy beans (sprouted, cooked)

100 g

0.446 mg (19%)

apple butter

1/2 cup (141 g)

0.444 mg (19%)

soy flour, full-fat, roasted

1/4 cup (21.25 g)

0.441 mg (19%)

sesame butter, tahini (raw)

2 tbsp (30 g)

0.437 mg (19%)

sesame butter, tahini (roasted)

2 tbsp (30 g)

0.437 mg (19%)

coconut milk (canned)

1/4 cup (56.5 g)

0.434 mg (19%)

sesame flour, high-fat

1 oz (28.35 g)

0.422 mg (18%)

pigeon peas

1/2 cup (84 g)

0.421 mg (18%)

peas, green (cooked)

1/2 cup (80 g)

0.420 mg (18%)

yardlong beans

1/2 cup (85.5 g)

0.416 mg (18%)

collards (cooked)

1/2 cup (95 g)

0.414 mg (18%)

cowpeas (black-eyed peas)

1/2 cup (85.5 g)

0.406 mg (18%)

sesame meal, partially defatted

1 oz (28.35 g)

0.405 mg (18%)

yellow bean

1/2 cup (88.5 g)

0.403 mg (18%)

refried beans, vegetarian

1/2 cup (121 g)

0.402 mg (17%)

sweet potato, without skin (cooked)

1 medium (151 g)

0.402 mg (17%)

grape leaves(raw)

1 cup (14 g)

0.400 mg (17%)

sesame flour, partially defatted

1 oz (28.35 g)

0.398 mg (17%)

coconut meat (dried, toasted)

1/2 oz (14.175 g)

0.397 mg (17%)

cassava (raw)

1/2 cup (103 g)

0.396 mg (17%)

sesame flour, low-fat

1 oz (28.35 g)

0.396 mg (17%)

durian

1/2 cup (121.5 g)

0.395 mg (17%)

potato, russet (baked, with skin)

1 medium (173 g)

0.394 mg (17%)

nopales (raw)

1 cup (86 g)

0.393 mg (17%)

lentils (sprouted, raw)

1 cup (77 g)

0.390 mg (17%)

coconut meat (dried, unsweetened)

1/2 oz (14.175 g)

0.389 mg (17%)

peas, split

1/2 cup (98 g)

0.388 mg (17%)

pinto beans

1/2 cup (85.5 g)

0.387 mg (17%)

prune juice (canned)

8 fl oz (256 g)

0.387 mg (17%)

acorns (dried)

1 oz (28.35 g)

0.386 mg (17%)

borage (cooked)

100 g

0.385 mg (17%)

barley flour

1/4 cup (37 g)

0.383 mg (17%)

black beans

1/2 cup (86 g)

0.382 mg (17%)

sorghum flour

1/4 cup (30.25 g)

0.382 mg (17%)

kidney beans

1/2 cup (88.5 g)

0.381 mg (17%)

beechnuts (dried)

1 oz (28.35 g)

0.380 mg (17%)

acorns (raw)

1 oz (28.35 g)

0.379 mg (16%)

potato (baked, with skin)

1 medium (173 g)

0.379 mg (16%)

rice, white, long-grain (cooked)

1/2 cup (79 g)

0.373 mg (16%)

beet greens (cooked)

1/2 cup (72 g)

0.370 mg (16%)

chestnuts, Chinese (dried)

1/2 oz (14.175 g)

0.369 mg (16%)

fava beans (canned)

1/2 cup (128 g)

0.369 mg (16%)

chickpea flour (besan)

1/4 cup (23 g)

0.368 mg (16%)

rice, white, short-grain (cooked)

1/2 cup (102.5 g)

0.366 mg (16%)

horseradish-tree, leafy tips (cooked)

1 cup (42 g)

0.365 mg (16%)

mung beans (sprouted, stir-fried)

1 cup (124 g)

0.362 mg (16%)

boysenberries (frozen)

1/2 cup (66 g)

0.361 mg (16%)

fava beans

1/2 cup (85 g)

0.358 mg (16%)

rice, white, medium-grain (cooked)

1/2 cup (93 g)

0.351 mg (15%)

soybeans, green (raw)

1/4 cup (64 g)

0.350 mg (15%)

brazil nuts (dried)

1 oz (28.35 g)

0.347 mg (15%)

buckwheat groats (roasted, cooked)

1/2 cup (84 g)

0.339 mg (15%)

french beans

1/2 cup (88.5 g)

0.338 mg (15%)

chestnuts, European (roasted)

1 oz (28.35 g)

0.335 mg (15%)

sweet potato (raw)

1 medium (130 g)

0.335 mg (15%)

artichoke (raw)

1 medium (128 g)

0.328 mg (14%)

cranberry (roman) beans

1/2 cup (88.5 g)

0.327 mg (14%)

peas (sprouted, cooked)

100 g

0.325 mg (14%)

banana

1 fruit (118 g)

0.319 mg (14%)

popcorn, air-popped

1 oz (28.35 g)

0.316 mg (14%)

sunflower seed flour, partially defatted

1/4 cup (16 g)

0.316 mg (14%)

lambsquarters (raw)

40 g

0.313 mg (14%)

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

1/4 cup (31.25 g)

0.312 mg (14%)

borage (raw)

1 cup (89 g)

0.311 mg (14%)

chestnuts, Chinese (boiled and steamed)

1 oz (28.35 g)

0.311 mg (14%)

coconut cream (raw)

2 tbsp (38 g)

0.310 mg (13%)

carrot juice (canned)

8 fl oz (236 g)

0.307 mg (13%)

molasses

1 tbsp (20 g)

0.306 mg (13%)

nopales (cooked)

1/2 cup (74.5 g)

0.304 mg (13%)

mung beans

1/2 cup (101 g)

0.301 mg (13%)

potato, red (baked, with skin)

1 medium (173 g)

0.299 mg (13%)

millet flour

1/4 cup (29.75 g)

0.298 mg (13%)

persimmon, Japanese

1/2 fruit (84 g)

0.298 mg (13%)

Brussels sprouts (raw)

1 cup (88 g)

0.297 mg (13%)

rye flour, light

1/4 cup (25.5 g)

0.296 mg (13%)

taro (cooked)

1/2 cup (66 g)

0.296 mg (13%)

coconut water

from 1 coconut (206 g)

0.293 mg (13%)

chard, swiss (cooked)

1/2 cup (87.5 g)

0.292 mg (13%)

broccoli raab (cooked)

75 g

0.285 mg (12%)

horseradish-tree, pods (cooked)

1 cup (118 g)

0.284 mg (12%)

pinto beans, immature seeds (cooked)

2 oz (56.8 g)

0.280 mg (12%)

strawberries

6 fruit (72 g)

0.278 mg (12%)

beets (cooked)

1/2 cup (85 g)

0.277 mg (12%)

cress, garden (raw)

1 cup (50 g)

0.277 mg (12%)

pinto beans (canned)

1/2 cup (120 g)

0.275 mg (12%)

wheat flour, white, bread, enriched

1/4 cup (34.25 g)

0.271 mg (12%)

artichoke (cooked)

1 medium (120 g)

0.270 mg (12%)

kale (cooked)

1/2 cup (65 g)

0.270 mg (12%)

mustard greens (raw)

1 cup (56 g)

0.269 mg (12%)

spinach (raw)

1 cup (30 g)

0.269 mg (12%)

potato (microwaved, cooked in skin, skin removed)

1 medium (156 g)

0.265 mg (12%)

rye bread

1 slice (32 g)

0.264 mg (11%)

peas (sprouted, raw)

1/2 cup (60 g)

0.263 mg (11%)

cashew butter

2 tbsp (32 g)

0.261 mg (11%)

potato, white (baked, with skin)

1 medium (138 g)

0.261 mg (11%)

horseradish-tree, pods (raw)

1 cup (100 g)

0.259 mg (11%)

semolina (enriched)

1/4 cup (41.75 g)

0.258 mg (11%)

semolina (unenriched)

1/4 cup (41.75 g)

0.258 mg (11%)

flaxseed

1 tbsp (10.3 g)

0.256 mg (11%)

turnip greens (raw)

1 cup (55 g)

0.256 mg (11%)

fiddlehead ferns (raw)

50 g

0.255 mg (11%)

raspberries

20 fruit (38 g)

0.255 mg (11%)

tomato, yellow (raw)

1 tomato (212 g)

0.254 mg (11%)

wasabi, root (raw)

1/2 cup (65 g)

0.254 mg (11%)

cress, garden (cooked)

1/2 cup (68 g)

0.253 mg (11%)

yam (cooked)

1/2 cup (68 g)

0.252 mg (11%)

potato (baked, no skin)

1 (156 g)

0.251 mg (11%)

blueberries

1/2 cup (74 g)

0.249 mg (11%)

tomatoes (sundried)

1/4 cup (13.5 g)

0.249 mg (11%)

amaranth leaves (raw)

1 cup (28 g)

0.248 mg (11%)

squash, winter, acorn (baked)

1/2 cup (102.5 g)

0.248 mg (11%)

soybeans, mature seeds (sprouted, raw)

1/2 cup (35 g)

0.246 mg (11%)

turnip greens (cooked)

1/2 cup (72 g)

0.243 mg (11%)

chestnuts, European (boiled and steamed)

1 oz (28.35 g)

0.242 mg (11%)

pomegranate juice (bottled)

8 fl oz (251.2 g)

0.239 mg (10%)

millet (cooked)

1/2 cup (87 g)

0.237 mg (10%)

chrysanthemum, garland (raw)

1 cup (25 g)

0.236 mg (10%)

persimmon, Japanese (dried)

1/2 fruit (17 g)

0.236 mg (10%)

okra (cooked)

1/2 cup (80 g)

0.235 mg (10%)

cashew nuts (dry roasted)

1 oz (28.35 g)

0.234 mg (10%)

potato (cooked, no skin)

1 medium (167 g)

0.234 mg (10%)

dock (raw)

1/2 cup (66.5 g)

0.232 mg (10%)

wild rice (cooked)

1/2 cup (82 g)

0.231 mg (10%)

cardoon (raw)

1/2 cup (89 g)

0.228 mg (10%)

rice, white, glutinous (cooked)

1/2 cup (87 g)

0.228 mg (10%)

morel mushrooms (raw)

3 pieces (38.7 g)

0.227 mg (10%)

macaroni (enriched)

1/2 cup (70 g)

0.225 mg (10%)

macaroni (unenriched)

1/2 cup (70 g)

0.225 mg (10%)

spaghetti (enriched)

1/2 cup (70 g)

0.225 mg (10%)

spaghetti (unenriched)

1/2 cup (70 g)

0.225 mg (10%)

beets (raw)

1/2 cup (68 g)

0.224 mg (10%)

horseradish-tree, leafy tips (raw)

1 cup (21 g)

0.223 mg (10%)

peas, green (frozen, cooked)

1/2 cup (80 g)

0.223 mg (10%)

noodles, Japanese, somen

1/2 cup (88 g)

0.221 mg (10%)

corn, sweet, white (cooked)

1 ear (103 g)

0.220 mg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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