Nutrient : Manganese, Mn

A Zero(0) indicates trace amounts.

Items with less than 5mg/gram are excluded
Food Group Food Scientific Name mg /gram
Spices and Herbs Spices, saffron Crocus sativus 28.41
Legumes and Legume Products Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Cicer arietinum 21.31
Spices and Herbs Spices, parsley, dried Petroselinum crispum 9.81
Spices, celery seed Apium graveolens 7.57
Nut and Seed Products Nuts, hazelnuts or filberts Corylus spp. 6.17
Spices and Herbs Spices, marjoram, dried Origanum majorana 5.43
Fruits and Fruit Juices Raspberry juice concentrate 4.67
Nut and Seed Products Nuts, pecans Carya illinoinensis 4.5
Nuts, pine nuts, pinyon, dried Pinus edulis 4.33
Sweets Baking chocolate, unsweetened, squares 4.17
Nut and Seed Products Nuts, macadamia nuts, raw Macadamia integrifolia, M. tetraphylla 4.13
Sweets Cocoa, dry powder, unsweetened 3.84
Cocoa, dry powder, unsweetened, processed with alkali 3.74
Nut and Seed Products Nuts, walnuts, english Juglans regia 3.41
Nuts, almonds Prunus dulcis 2.18
Baked Products Bread, whole-wheat, commercially prepared 2.17
Cereal Grains and Pasta Buckwheat flour, whole-groat 2.03
Barley, hulled Hordeum vulgare L. 1.94
Legumes and Legume Products Peanuts, all types, oil-roasted, with salt 1.85
Beans, white, mature seeds, raw Phaseolus vulgaris 1.8
Spices and Herbs Thyme, fresh Thymus vulgaris 1.72
Vegetables and Vegetable Products Garlic, raw Allium sativum 1.67
Nut and Seed Products Nuts, cashew nuts, oil roasted, without salt added 1.67
Cereal Grains and Pasta Buckwheat groats, roasted, dry 1.62
Legumes and Legume Products Lentils, raw Lens culinaris 1.39
Cereal Grains and Pasta Buckwheat Fagopyrum esculentum Moench 1.3
Spices and Herbs Dill weed, fresh Anethum graveolens 1.26
Vegetables and Vegetable Products Lima beans, immature seeds, raw Phaseolus lunatus 1.22
Nut and Seed Products Nuts, brazilnuts, dried, unblanched Bertholletia excelsa 1.22
Nuts, pistachio nuts, raw Pistacia vera 1.2
Spices and Herbs Peppermint, fresh Mentha x piperita L. nothosubsp. piperita 1.18
Basil, fresh Ocimum basilicum 1.15
Legumes and Legume Products Beans, pinto, mature seeds, raw Phaseolus vulgaris 1.15
Beans, kidney, red, mature seeds, raw Phaseolus vulgaris 1.11
Beans, black, mature seeds, raw Phaseolus vulgaris 1.06
Vegetables and Vegetable Products Drumstick (horseradish tree) leaves, raw Moringa oleifera 1.06
Spices and Herbs Rosemary, fresh Rosmarinus officinalis 0.96
Fruits and Fruit Juices Pineapple, raw, all varieties Ananas comosus 0.93
Vegetables and Vegetable Products Kale, raw Brassica oleracea (Acephala Group) 0.92
Spinach, raw Spinacia oleracea 0.9
Amaranth leaves, cooked, boiled, drained, without salt 0.86
Fruits and Fruit Juices Pineapple, raw, extra sweet variety Ananas comosus 0.82
Vegetables and Vegetable Products Okra, raw Abelmoschus esculentus 0.79
Vinespinach, (basella), raw Basella alba 0.74
Taro leaves, raw Colocasia esculenta 0.71
Spinach, frozen, chopped or leaf, unprepared 0.7
Fruits and Fruit Juices Raspberries, puree, with seeds 0.68
Raspberries, raw Rubus spp. 0.67
Vegetables and Vegetable Products Collards, raw Brassica oleracea var. viridis 0.66
Fruits and Fruit Juices Blackberries, raw Rubus spp. 0.65
Vegetables and Vegetable Products New Zealand spinach, raw Tetragonia tetragonioides 0.64
Legumes and Legume Products Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 0.63
Fruits and Fruit Juices Raspberries, frozen, red, unsweetened 0.61
Vegetables and Vegetable Products Cowpeas (blackeyes), immature seeds, raw Vigna unguiculata Subsp. Unguiculata 0.56
Parsnips, raw Pastinaca sativa 0.56
Soybeans, green, raw Glycine max 0.55
Cress, garden, raw Lepidium sativum 0.55
Legumes and Legume Products Carob flour Ceratonia siliqua 0.51
Fruits and Fruit Juices Pineapple juice, canned, unsweetened, without added ascorbic acid 0.5
Legumes and Legume Products Beans, kidney, red, mature seeds, cooked, boiled, without salt 0.48
Vegetables and Vegetable Products Leeks, (bulb and lower leaf-portion), raw Allium ampeloprasum 0.48
Turnip greens, raw Brassica rapa (Rapifera Group) 0.47
Sweets Candies, milk chocolate 0.47
Cereal Grains and Pasta Rice, white, long-grain, regular, cooked 0.47
Vegetables and Vegetable Products Taro, cooked, without salt 0.45
Carrots, canned, regular pack, drained solids 0.45
Coriander (cilantro) leaves, raw Coriandrum sativum 0.43
Chicory greens, raw Cichorium intybus 0.43
Endive, raw Cichorium endivia 0.42
Peas, green, raw Pisum sativum 0.41
Broccoli raab, raw Brassica ruvo 0.4
Fruits and Fruit Juices Strawberries, raw Fragaria X ananassa 0.39
Beverages Tea, instant, unsweetened, powder, prepared 0.39
Vegetables and Vegetable Products Taro, raw Colocasia esculenta 0.38
Broccoli raab, cooked 0.38
Beans, snap, green, frozen, all styles, unprepared 0.37
Chives, raw Allium schoenoprasum 0.37
Cress, garden, cooked, boiled, drained, without salt 0.37
Chard, swiss, white leaf, raw Beta vulgaris subsp. vulagaris 0.37
Taro leaves, cooked, steamed, without salt 0.37
Yam, cooked, boiled, drained, or baked, without salt 0.37
Dock, raw Rumex spp. 0.35
Peas, green, frozen, unprepared 0.34
Nut and Seed Products Nuts, chestnuts, european, raw, peeled 0.34
Vegetables and Vegetable Products Brussels sprouts, raw Brassica oleracea (Gemmifera Group) 0.34
Fruits and Fruit Juices Raspberries, puree, seedless 0.34
Blueberries, cultivated (highbush), raw Vaccinium spp. 0.34
Vegetables and Vegetable Products Beets, raw Beta vulgaris 0.33
Broadbeans, immature seeds, raw Vicia faba 0.32
Arugula, raw Eruca sativa 0.32
Purslane, raw Portulaca oleracea 0.3
Fruits and Fruit Juices Plums, dried (prunes), uncooked 0.3
Strawberries, frozen, unsweetened 0.29
Vegetables and Vegetable Products Beans, snap, green, frozen, cooked, boiled, drained without salt 0.29
Broccoli, frozen, chopped, unprepared 0.29
Beans, snap, yellow, cooked, boiled, drained, without salt 0.29
Legumes and Legume Products Broadbeans (fava beans), mature seeds, canned 0.29
Vegetables and Vegetable Products Peas, green, frozen, cooked, boiled, drained, without salt 0.28
Beans, snap, green, cooked, boiled, drained, without salt 0.28
Fruits and Fruit Juices Raisins, seedless Vitis vinifera 0.28
Vegetables and Vegetable Products Arrowhead, cooked, boiled, drained, without salt 0.28
Fruits and Fruit Juices Bananas, raw Musa acuminata Colla 0.27
Cranberries, raw Vaccinium macrocarpon 0.27
Vegetables and Vegetable Products Sweet potato, cooked, boiled, without skin 0.27
Beverages Cocoa mix, powder 0.27
Vegetables and Vegetable Products Sweet potato, raw, unprepared Ipomoea batatas 0.26
Radish seeds, sprouted, raw Raphanus sativus 0.26
Lotus root, raw Nelumbo nucifera 0.26
Fruits and Fruit Juices Currants, european black, raw Ribes nigrum 0.26
Dates, deglet noor Phoenix dactylifera 0.26
Vegetables and Vegetable Products Artichokes, (globe or french), raw Cynara scolymus 0.26
Broadbeans, immature seeds, cooked, boiled, drained, without salt 0.26
Lettuce, green leaf, raw Lactuca sativa var. crispa 0.25
Peas, edible-podded, raw Pisum sativum 0.24
Peppers, hot chili, green, raw Capsicum frutescens 0.24
Watercress, raw Nasturtium officinale 0.24
Cabbage, red, raw Brassica oleracea (Capitata Group) 0.24
Fruits and Fruit Juices Juice, grape, canned or bottled, unsweetened, without added ascorbic acid 0.24
Raisins, golden seedless Vitis vinifera 0.23
Vegetables and Vegetable Products Eggplant, raw Solanum melongena 0.23
Brussels sprouts, cooked, boiled, drained, without salt 0.23
Sweet potato leaves, cooked, steamed, without salt 0.23
Potatoes, Russet, flesh and skin, baked 0.23
Beverages Tea, black, brewed, prepared with tap water, decaffeinated 0.22
Tea, black, brewed, prepared with tap water 0.22
Vegetables and Vegetable Products Cabbage, red, cooked, boiled, drained, without salt 0.22
Beans, snap, green, raw Phaseolus vulgaris 0.22
Cabbage, cooked, boiled, drained, without salt 0.21
Broccoli, raw Brassica oleracea var. italica 0.21
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 0.21
Beans, snap, yellow, raw Phaseolus vulgaris 0.21
Lettuce, red leaf, raw Lactuca sativa var. crispa 0.2
Cauliflower, frozen, unprepared 0.2
Yardlong bean, cooked, boiled, drained, without salt 0.2
Fruits and Fruit Juices Rhubarb, raw Rheum rhabarbarum 0.2
Vegetables and Vegetable Products Cabbage, chinese (pe-tsai), raw Brassica rapa (Pekinensis Group) 0.19
Broccoli, cooked, boiled, drained, without salt 0.19
Mung beans, mature seeds, sprouted, raw Vigna radiata 0.19
Alfalfa seeds, sprouted, raw Medicago sativa 0.19
Potatoes, white, flesh and skin, baked 0.19
Peppers, serrano, raw Capsicum anuum 0.19
Fennel, bulb, raw Foeniculum vulgare 0.19
Lettuce, butterhead (includes boston and bibb types), raw Lactuca sativa var. capitata 0.18
Squash, summer, zucchini, includes skin, raw 0.18
Beans, snap, green, canned, regular pack, drained solids 0.18
Cabbage, savoy, raw Brassica oleracea (Capitata Group) 0.18
Fruits and Fruit Juices Cranberries, dried, sweetened 0.18
Vegetables and Vegetable Products Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt 0.17
Tomato products, canned, puree, without salt added 0.17
Potatoes, red, flesh and skin, baked 0.17
Legumes and Legume Products Beans, kidney, all types, mature seeds, canned 0.17
Vegetables and Vegetable Products Parsley, fresh Petroselinum crispum 0.16
Lettuce, cos or romaine, raw Lactuca sativa var. logifolia 0.16
Onions, spring or scallions (includes tops and bulb), raw Allium cepa or Allium fistulosum 0.16
Cabbage, chinese (pak-choi), raw Brassica rapa (Chinensis Group) 0.16
Carrots, cooked, boiled, drained, without salt 0.16
Cauliflower, raw Brassica oleracea (Botrytis Group) 0.16
Corn, sweet, yellow, raw 0.16
Celeriac, raw Apium graveolens 0.16
Cabbage, raw Brassica oleracea (Capitata Group) 0.16
Asparagus, raw Asparagus officinalis 0.16
Asparagus, cooked, boiled, drained 0.15
Cauliflower, frozen, cooked, boiled, drained, without salt 0.15
Cabbage, savoy, cooked, boiled, drained, without salt 0.15
Fruits and Fruit Juices Blueberries, frozen, unsweetened 0.15
Vegetables and Vegetable Products Onions, young green, tops only Allium cepa 0.15
Onions, cooked, boiled, drained, without salt 0.15
Potato, flesh and skin, raw Solanum tuberosum 0.15
Carrots, baby, raw Daucus carota 0.15
Sauerkraut, canned, solids and liquids 0.15
Radicchio, raw Cichorium intybus 0.14
Potatoes, white, flesh and skin, raw Solanum tuberosum 0.14
Potatoes, red, flesh and skin, raw Solanum tuberosum 0.14
Onions, welsh, raw Allium fistulosum 0.14
Nut and Seed Products Nuts, coconut water (liquid from coconuts) 0.14
Fruits and Fruit Juices Avocados, raw, all commercial varieties Persea americana 0.14
Gooseberries, raw Ribes spp. 0.14
Soups, Sauces, and Gravies Soup, tomato, canned, condensed 0.14
Fruits and Fruit Juices Kumquats, raw Fortunella spp. 0.14
Vegetables and Vegetable Products Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 0.14
Carrots, raw Daucus carota 0.14
Kohlrabi, raw Brassica oleracea (Gongylodes Group) 0.14
Cauliflower, cooked, boiled, drained, without salt 0.13
Soups, Sauces, and Gravies Sauce, pasta, spaghetti/marinara, ready-to-serve 0.13
Fruits and Fruit Juices Figs, raw Ficus carica 0.13
Beverages Alcoholic beverage, wine, table, red 0.13
Vegetables and Vegetable Products Onions, raw Allium cepa 0.13
Lettuce, iceberg (includes crisphead types), raw Lactuca sativa var. capitata 0.13
Pumpkin, raw Cucurbita spp. 0.13
Rutabagas, raw Brassica napus var. napobrassica 0.13
Peppers, sweet, yellow, raw Capsicum annuum 0.12
Tomatoes, yellow, raw Lycopersicon esculentum 0.12
Peppers, sweet, green, raw Capsicum annuum 0.12
Beverages Alcoholic beverage, wine, table, white 0.12
Alcoholic beverage, wine, dessert, sweet 0.12
Fruits and Fruit Juices Pomegranates, raw Punica granatum 0.12
Cherries, sour, red, raw Prunus cerasus 0.11
Vegetables and Vegetable Products Peppers, sweet, red, raw 0.11
Tomatoes, red, ripe, raw, year round average Lycopersicon esculentum 0.11
Tomatoes, red, ripe, cooked 0.11
Peppers, jalapeno, raw Capsicum anuum 0.1
Fruits and Fruit Juices Kiwifruit, green, raw Actinidia deliciosa 0.1
Vegetables and Vegetable Products Celery, raw Apium graveolens 0.1
Fruits and Fruit Juices Juice, pomegranate, bottled 0.1
Vegetables and Vegetable Products Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt 0.09
Fruits and Fruit Juices Cranberry sauce, jellied, canned, OCEAN SPRAY 0.09
Vegetables and Vegetable Products Gourd, dishcloth (towelgourd), raw Luffa aegyptiaca 0.09
Mushrooms, canned, drained solids 0.09
Onions, sweet, raw Allium cepa 0.08
Catsup 0.08
Cucumber, with peel, raw Cucumis sativus 0.08
Fruits and Fruit Juices Jujube, raw Ziziphus jujuba 0.08
Apricots, raw Prunus armeniaca 0.08
Spices and Herbs Capers, canned Capparis spinosa 0.08
Fruits and Fruit Juices Juice, apple, canned or bottled, unsweetened, without added ascorbic acid 0.07
Cranberry sauce, canned, sweetened 0.07
Cherries, sweet, raw Prunus avium 0.07
Vegetables and Vegetable Products Juice, tomato, canned, without salt added 0.07
Tomatoes, red, ripe, canned, packed in tomato juice 0.07
Radishes, raw Raphanus sativus 0.07
Fruits and Fruit Juices Mangos, raw Mangifera indica 0.06
Peaches, raw Prunus persica 0.06
Cherries, sour, red, frozen, unsweetened 0.06
Dairy and Egg Products Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D 0.06
Fruits and Fruit Juices Cranberry sauce, whole, canned, OCEAN SPRAY 0.06
Apricots, canned, water pack, without skin, solids and liquids 0.05
Pears, raw Pyrus communis 0.05
Plums, raw Prunus spp. 0.05
Nectarines, raw Prunus persica var. nucipersica 0.05
Vegetables and Vegetable Products Mushrooms, white, raw Agaricus bisporus 0.05
Fruits and Fruit Juices Juice, Cranberry cocktail, bottled 0.05
Beverages Cocoa mix, powder, prepared with water 0.04
Sweets Jams and preserves, apricot 0.04
Vegetables and Vegetable Products Radishes, oriental, raw Raphanus sativus (Longipinratus Group) 0.04
Fruits and Fruit Juices Melons, cantaloupe, raw Cucumis melo 0.04
Tangerines, (mandarin oranges), raw Citrus reticulata 0.04
Juice, tangerine, raw 0.04
Papayas, raw Carica papaya 0.04
Watermelon, raw Citrullus lanatus 0.04
Apples, raw, with skin Malus domestica 0.04
Apples, raw, without skin Malus domestica 0.04
Apples, Golden Delicious, raw, with skin 0.04
Apples, Granny Smith, raw, with skin 0.04
Apples, Gala, raw, with skin 0.04
Apples, Fuji, raw, with skin 0.03
Apples, Red Delicious, raw. with skin 0.03
Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) 0.03
Melons, honeydew, raw Cucumis melo 0.03
Oranges, raw, all commercial varieties Citrus sinensis 0.03
Oranges, raw, navels Citrus sinensis 0.03
Lemons, raw, without peel Citrus limon 0.03
Juice, lemon, canned or bottled 0.02
Juice, lime, raw 0.02
Juice, orange, chilled, includes from concentrate 0.02
Olives, ripe, canned (small-extra large) Olea europaea 0.02
Juice, grapefruit, pink, raw 0.02
Pummelo, raw Citrus maxima 0.02
Grapefruit, raw, pink and red, all areas Citrus paradisi 0.02
Juice, grapefruit, white, canned, unsweetened 0.02
Juice, grapefruit concentrate, white, frozen, unsweetened, diluted with 3 volume water 0.02
Juice, grapefruit, white, raw 0.02
Beverages Coffee, brewed from grounds, prepared with tap water 0.02
Alcoholic beverage, beer, regular, all 0.01
Fruits and Fruit Juices Grapefruit, raw, white, all areas Citrus paradisi 0.01
Juice, orange, raw 0.01
Limes, raw Citrus latifolia 0.01
Juice, lemon, raw 0.01

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