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Manganese

Ranking per
PositionProduct nameManganese, mg
1Pine nutsPine nuts
dried
8.802
2Hazelnuts or filbertsHazelnuts or filberts6.175
3Pumpkin seed kernelsPumpkin seed kernels
dried
4.543
4PecansPecans4.5
5English walnutsEnglish walnuts3.414
6Sesame seedsSesame seeds
whole, dried
2.46
7AlmondsAlmonds2.179
8Whole-wheat breadWhole-wheat bread
commercially prepared
2.174
9Sunflower seed kernelsSunflower seed kernels
dried
1.95
10Dark chocolateDark chocolate
70-85% cacao solids
1.948
11GarlicGarlic
raw
1.672
12Wheat bran breadWheat bran bread1.668
13Whole-wheat pastaWhole-wheat pasta
cooked
1.321
14Dill weedDill weed
fresh
1.264
15Pistachio nutsPistachio nuts
dry roasted, without salt added
1.243
16BrazilnutsBrazilnuts
dried, unblanched
1.223
17СhestnutsСhestnuts
european, roasted
1.18
18BasilBasil
fresh
1.148
19SpearmintSpearmint
fresh
1.118
20ChickpeasChickpeas
mature seeds, cooked, boiled, without salt
1.03
21Brown riceBrown rice
long-grain, cooked
0.974
22PineapplePineapple
raw, all varieties
0.927
23SpinachSpinach
raw
0.897
24Cashew nutsCashew nuts
dry roasted, without salt added
0.826
25Rye breadRye bread0.824
25SoybeansSoybeans
mature seeds, cooked, boiled, without salt
0.824
27RaspberriesRaspberries
raw
0.67
28BlackberriesBlackberries
raw
0.646
29White beansWhite beans
mature seeds, cooked, boiled, without salt
0.636
30White wheat breadWhite wheat bread0.634
31BulgurBulgur
cooked
0.609
32Eastern oysterEastern oyster
wild, cooked, moist heat
0.591
33Garden cressGarden cress
raw
0.553
34Lima beansLima beans
large, mature seeds, cooked, boiled, without salt
0.516
35LentilsLentils
mature seeds, cooked, boiled, without salt
0.494
36Kidney beansKidney beans
red, mature seeds, cooked, boiled, without salt
0.477
37White riceWhite rice
long-grain, regular, unenriched, cooked without salt
0.472
38Milk chocolateMilk chocolate0.471
39Pinto beansPinto beans
mature seeds, cooked, boiled, without salt
0.453
40Black beansBlack beans
mature seeds, cooked, boiled, without salt
0.444
41Coriander leavesCoriander leaves
raw
0.426
42Green peasGreen peas
raw
0.41
43Buckwheat groatsBuckwheat groats
roasted, cooked
0.403
44Split peasSplit peas
mature seeds, cooked, boiled, without salt
0.396
45Beet greensBeet greens
raw
0.391
46StrawberriesStrawberries
raw
0.386
47Swiss chardSwiss chard
raw
0.366
48BlueberriesBlueberries
raw
0.336
49BeetsBeets
cooked, boiled, drained
0.326
50PastaPasta
cooked, unenriched, without added salt
0.322
51ArugulaArugula
raw
0.321
52Mung beansMung beans
mature seeds, cooked, boiled, without salt
0.298
53Green snap beansGreen snap beans
cooked, boiled, drained, without salt
0.285
54Wild riceWild rice
cooked
0.282
55MilletMillet
cooked
0.272
56BananasBananas
raw
0.27
57CranberriesCranberries
raw
0.267
58Sweet potatoSweet potato
cooked, boiled, without skin
0.266
59Pearled barleyPearled barley
cooked
0.259
60Red cabbageRed cabbage
raw
0.243
61Brussels sproutBrussels sprout
cooked, boiled, drained, without salt
0.227
62Shiitake mushroomsShiitake mushrooms
cooked, without salt
0.204
63Red leaf lettuceRed leaf lettuce
raw
0.203
64BroccoliBroccoli
cooked, boiled, drained, without salt
0.194
65CurrantsCurrants
red and white, raw
0.186
66Sweet cornSweet corn
sweet, yellow, cooked, boiled, drained, without salt
0.167
67CabbageCabbage
raw
0.16
67ParsleyParsley
fresh
0.16
69AsparagusAsparagus
cooked, boiled, drained
0.154
70Green onionGreen onion
young , tops only
0.15
70GuavasGuavas
common, raw
0.15
72CarrotCarrot
raw
0.143
73AvocadosAvocados
raw, all commercial varieties
0.142
74PotatoPotato
boiled, cooked in skin, flesh, without salt
0.138
75CauliflowerCauliflower
cooked, boiled, drained, without salt
0.132
76OnionOnion
raw
0.129
77Iceberg lettuceIceberg lettuce
raw
0.125
78PomegranatesPomegranates
raw
0.119
79White mushroomsWhite mushrooms
cooked, boiled, drained, without salt
0.115
80Rice noodlesRice noodles
cooked
0.114
80TomatoTomato
red, ripe, raw, year round average
0.114
82EggplantEggplant
cooked, boiled, drained, without salt
0.113
83Sweet pepperSweet pepper
red, raw
0.112
84KiwifruitKiwifruit
green, raw
0.098
85Goat cheeseGoat cheese
semisoft type
0.093
86PumpkinPumpkin
cooked, boiled, drained, without salt
0.089
87CouscousCouscous
cooked
0.084
88HoneyHoney0.08
89CucumberCucumber
with peel, raw
0.079
90ApricotsApricots
raw
0.077
91GrapesGrapes
red or green (European type, such as Thompson seedless), raw
0.071
92CherriesCherries
sweet, raw
0.07
93Northern lobsterNorthern lobster
cooked, moist heat
0.065
94MangosMangos
raw
0.063
95PeachesPeaches
yellow, raw
0.061
96NectarinesNectarines
raw
0.054
97PlumsPlums
raw
0.052
98CarpCarp
cooked, dry heat
0.05
99PearsPears
raw
0.048
100Common octopusCommon octopus
cooked, moist heat
0.047
101Atlantic herringAtlantic herring
cooked, dry heat
0.04
101PapayaPapaya
raw
0.04
103TangerinesTangerines
raw
0.039
104Camembert cheeseCamembert cheese0.038
104VealVeal
composite of trimmed retail cuts, separable lean only, cooked
0.038
104WatermelonWatermelon
raw
0.038
107Carambola (starfruit)Carambola (starfruit)
raw
0.037
108ApplesApples
raw, with skin
0.035
109Brie cheeseBrie cheese0.034
110LambLamb
domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised
0.032
110RabbitRabbit
domesticated, composite of cuts, cooked, stewed
0.032
112LemonsLemons
raw, without peel
0.03
112Mozzarella cheeseMozzarella cheese
whole milk
0.03
114ScallopScallop
(bay and sea), cooked, steamed
0.029
115Feta cheeseFeta cheese0.028
116Cheddar cheeseCheddar cheese0.027
116Honeydew melonHoneydew melon
raw
0.027
118DeerDeer
shoulder clod, separable lean only, cooked, braised
0.026
118Swiss cheeseSwiss cheese0.026
118Whole eggWhole egg
cooked, hard-boiled
0.026
121OrangesOranges
raw, all commercial varieties
0.025
122GrapefruitGrapefruit
raw, pink and red, all areas
0.022
123Atlantic codAtlantic cod
cooked, dry heat
0.02
123Parmesan cheeseParmesan cheese
hard
0.02
125ChickenChicken
broilers or fryers, meat only, stewed
0.019
125Coho salmonCoho salmon
wild, cooked, dry heat
0.019
125DuckDuck
domesticated, meat only, cooked, roasted
0.019
128Channel catfishChannel catfish
farmed, cooked, dry heat
0.018
129Gruyere cheeseGruyere cheese0.017
130Atlantic salmonAtlantic salmon
farmed, cooked, dry heat
0.016
130BeefBeef
composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked
0.016
132Cottage cheeseCottage cheese
2% milkfat
0.015
133TurkeyTurkey
whole, meat only, cooked, roasted
0.014
134Atlantic and Pacific halibutAtlantic and Pacific halibut
cooked, dry heat
0.013
134Atlantic ocean perchAtlantic ocean perch
cooked, dry heat
0.013
134HaddockHaddock
cooked, dry heat
0.013
134Pink salmonPink salmon
cooked, dry heat
0.013
134Rainbow troutRainbow trout
farmed, cooked, dry heat
0.013
134Yellowfin tunaYellowfin tuna
fresh, cooked, dry heat
0.013
140PorkPork
fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked
0.012
141Cream cheeseCream cheese0.011
141Edam cheeseEdam cheese0.011
141Gouda cheeseGouda cheese0.011
144Blue cheeseBlue cheese0.009
145LimesLimes
raw
0.008
145White chocolateWhite chocolate0.008
147Ricotta cheeseRicotta cheese
whole milk
0.006
148ButterButter
without salt
0.004
148MilkMilk
whole, 3.25% milkfat
0.004
150Dulce de LecheDulce de Leche0.002