Manganese

Ranking per

Position		Manganese, mg
1	Pine nuts dried	8.802
2	Hazelnuts or filberts	6.175
3	Pumpkin seed kernels dried	4.543
4	Pecans	4.5
5	English walnuts	3.414
6	Sesame seeds whole, dried	2.46
7	Almonds	2.179
8	Whole-wheat bread commercially prepared	2.174
9	Sunflower seed kernels dried	1.95
10	Dark chocolate 70-85% cacao solids	1.948
11	Garlic raw	1.672
12	Wheat bran bread	1.668
13	Whole-wheat pasta cooked	1.321
14	Dill weed fresh	1.264
15	Pistachio nuts dry roasted, without salt added	1.243
16	Brazilnuts dried, unblanched	1.223
17	Сhestnuts european, roasted	1.18
18	Basil fresh	1.148
19	Spearmint fresh	1.118
20	Chickpeas mature seeds, cooked, boiled, without salt	1.03
21	Brown rice long-grain, cooked	0.974
22	Pineapple raw, all varieties	0.927
23	Spinach raw	0.897
24	Cashew nuts dry roasted, without salt added	0.826
25	Rye bread	0.824
25	Soybeans mature seeds, cooked, boiled, without salt	0.824
27	Raspberries raw	0.67
28	Blackberries raw	0.646
29	White beans mature seeds, cooked, boiled, without salt	0.636
30	White wheat bread	0.634
31	Bulgur cooked	0.609
32	Eastern oyster wild, cooked, moist heat	0.591
33	Garden cress raw	0.553
34	Lima beans large, mature seeds, cooked, boiled, without salt	0.516
35	Lentils mature seeds, cooked, boiled, without salt	0.494
36	Kidney beans red, mature seeds, cooked, boiled, without salt	0.477
37	White rice long-grain, regular, unenriched, cooked without salt	0.472
38	Milk chocolate	0.471
39	Pinto beans mature seeds, cooked, boiled, without salt	0.453
40	Black beans mature seeds, cooked, boiled, without salt	0.444
41	Coriander leaves raw	0.426
42	Green peas raw	0.41
43	Buckwheat groats roasted, cooked	0.403
44	Split peas mature seeds, cooked, boiled, without salt	0.396
45	Beet greens raw	0.391
46	Strawberries raw	0.386
47	Swiss chard raw	0.366
48	Blueberries raw	0.336
49	Beets cooked, boiled, drained	0.326
50	Pasta cooked, unenriched, without added salt	0.322
51	Arugula raw	0.321
52	Mung beans mature seeds, cooked, boiled, without salt	0.298
53	Green snap beans cooked, boiled, drained, without salt	0.285
54	Wild rice cooked	0.282
55	Millet cooked	0.272
56	Bananas raw	0.27
57	Cranberries raw	0.267
58	Sweet potato cooked, boiled, without skin	0.266
59	Pearled barley cooked	0.259
60	Red cabbage raw	0.243
61	Brussels sprout cooked, boiled, drained, without salt	0.227
62	Shiitake mushrooms cooked, without salt	0.204
63	Red leaf lettuce raw	0.203
64	Broccoli cooked, boiled, drained, without salt	0.194
65	Currants red and white, raw	0.186
66	Sweet corn sweet, yellow, cooked, boiled, drained, without salt	0.167
67	Cabbage raw	0.16
67	Parsley fresh	0.16
69	Asparagus cooked, boiled, drained	0.154
70	Green onion young , tops only	0.15
70	Guavas common, raw	0.15
72	Carrot raw	0.143
73	Avocados raw, all commercial varieties	0.142
74	Potato boiled, cooked in skin, flesh, without salt	0.138
75	Cauliflower cooked, boiled, drained, without salt	0.132
76	Onion raw	0.129
77	Iceberg lettuce raw	0.125
78	Pomegranates raw	0.119
79	White mushrooms cooked, boiled, drained, without salt	0.115
80	Rice noodles cooked	0.114
80	Tomato red, ripe, raw, year round average	0.114
82	Eggplant cooked, boiled, drained, without salt	0.113
83	Sweet pepper red, raw	0.112
84	Kiwifruit green, raw	0.098
85	Goat cheese semisoft type	0.093
86	Pumpkin cooked, boiled, drained, without salt	0.089
87	Couscous cooked	0.084
88	Honey	0.08
89	Cucumber with peel, raw	0.079
90	Apricots raw	0.077
91	Grapes red or green (European type, such as Thompson seedless), raw	0.071
92	Cherries sweet, raw	0.07
93	Northern lobster cooked, moist heat	0.065
94	Mangos raw	0.063
95	Peaches yellow, raw	0.061
96	Nectarines raw	0.054
97	Plums raw	0.052
98	Carp cooked, dry heat	0.05
99	Pears raw	0.048
100	Common octopus cooked, moist heat	0.047
101	Atlantic herring cooked, dry heat	0.04
101	Papaya raw	0.04
103	Tangerines raw	0.039
104	Camembert cheese	0.038
104	Veal composite of trimmed retail cuts, separable lean only, cooked	0.038
104	Watermelon raw	0.038
107	Carambola (starfruit) raw	0.037
108	Apples raw, with skin	0.035
109	Brie cheese	0.034
110	Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised	0.032
110	Rabbit domesticated, composite of cuts, cooked, stewed	0.032
112	Lemons raw, without peel	0.03
112	Mozzarella cheese whole milk	0.03
114	Scallop (bay and sea), cooked, steamed	0.029
115	Feta cheese	0.028
116	Cheddar cheese	0.027
116	Honeydew melon raw	0.027
118	Deer shoulder clod, separable lean only, cooked, braised	0.026
118	Swiss cheese	0.026
118	Whole egg cooked, hard-boiled	0.026
121	Oranges raw, all commercial varieties	0.025
122	Grapefruit raw, pink and red, all areas	0.022
123	Atlantic cod cooked, dry heat	0.02
123	Parmesan cheese hard	0.02
125	Chicken broilers or fryers, meat only, stewed	0.019
125	Coho salmon wild, cooked, dry heat	0.019
125	Duck domesticated, meat only, cooked, roasted	0.019
128	Channel catfish farmed, cooked, dry heat	0.018
129	Gruyere cheese	0.017
130	Atlantic salmon farmed, cooked, dry heat	0.016
130	Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked	0.016
132	Cottage cheese 2% milkfat	0.015
133	Turkey whole, meat only, cooked, roasted	0.014
134	Atlantic and Pacific halibut cooked, dry heat	0.013
134	Atlantic ocean perch cooked, dry heat	0.013
134	Haddock cooked, dry heat	0.013
134	Pink salmon cooked, dry heat	0.013
134	Rainbow trout farmed, cooked, dry heat	0.013
134	Yellowfin tuna fresh, cooked, dry heat	0.013
140	Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked	0.012
141	Cream cheese	0.011
141	Edam cheese	0.011
141	Gouda cheese	0.011
144	Blue cheese	0.009
145	Limes raw	0.008
145	White chocolate	0.008
147	Ricotta cheese whole milk	0.006
148	Butter without salt	0.004
148	Milk whole, 3.25% milkfat	0.004
150	Dulce de Leche	0.002