UltimateNutritionTables.com logo

The Ultimate Nutrition Tables!

Manganese

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

1

Cloves, ground (Spices,)

323

5.98

34.2

646

8.68

264

105

1102

243

1.09

0.347

30.033

 

5.9

80.8

0

141.8

0

 

2

Saffron (Spices,)

310

11.43

3.9

111

11.10

264

252

1724

148

1.09

0.328

28.408

 

5.6

80.8

0

 

0

 

3

Cardamom (Spices,)

311

10.76

28.0

383

13.97

229

178

1119

18

7.47

0.383

28.000

 

 

21.0

0

 

0

 

4

Dill seed (Spices,)

305

15.98

21.1

1516

16.33

256

277

1186

20

5.20

0.780

18.33

 

12.1

21.0

 

 

0

 

5

Cinnamon, ground (Spices,)

247

3.99

53.1

1002

8.32

60

64

431

10

1.83

0.339

17.466

 

3.1

3.8

0

31.2

0

 

6

Pine nuts, dried (1) (Nuts,)

673

13.69

3.7

16

5.53

251

575

597

2

6.45

1.324

8.802

 

0.7

0.8

 

53.9

0

 

7

Bay leaf (Spices,)

313

7.61

26.3

834

43.00

120

113

529

23

3.70

0.416

8.167

 

2.8

46.5

0

 

0

 

8

Tarragon, dried (Spices,)

295

22.77

7.4

1139

32.30

347

313

3020

62

3.90

0.677

7.967

 

4.4

50.0

0

 

0

 

9

Thyme, dried (Spices,)

276

9.11

37.0

1890

123.60

220

201

814

55

6.18

0.860

7.867

 

4.6

50.0

0

1714.5

0

 

10

Turmeric, ground (Spices,)

354

7.83

21.1

183

41.42

193

268

2525

38

4.35

0.603

7.833

 

4.5

25.9

0

13.4

0

 

11

Celery seed (Spices,)

392

18.07

11.8

1767

44.9

440

547

1400

160

6.93

1.370

7.567

 

12.1

17.1

 

0.0

0

 

12

Poppy seed (Spices,)

525

17.99

19.5

1438

9.76

347

870

719

26

7.9

1.627

6.707

 

13.5

1.0

 

0.0

0

 

13

Butternuts, dried (Nuts,)

612

24.90

4.7

53

4.02

237

446

421

1

3.13

0.450

6.560

 

17.2

3.2

 

 

0

 

14

Hazelnuts or filberts (1) (Nuts,)

628

14.95

9.7

114

4.70

163

290

680

0

2.45

1.725

6.175

 

24.

6.3

 

14.2

0

 

15

Savory, ground (Spices,)

272

6.73

45.7

2132

37.88

377

140

1051

24

4.30

0.847

6.100

 

4.6

50.0

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

16

Pepper, black (Spices,)

255

10.95

26.5

437

28.86

194

173

1259

44

1.42

1.127

5.625

34.2

3.1

21.0

0

163.7

0

 

17

Hazelnuts or filberts, dry roasted, without salt added (Nuts,)

646

15.03

9.4

123

4.38

173

310

755

0

2.50

1.750

5.550

 

4.1

3.8

 

 

0

 

18

Marjoram, dried (Spices,)

271

12.66

40.3

1990

82.71

346

306

1522

77

3.60

1.133

5.433

 

4.5

51.4

0

621.7

0

 

19

Oregano, dried (Spices,)

265

9.00

42.5

1597

36.80

270

148

1260

25

269

0.633

4.990

 

4.5

2.3

0

621.7

0

 

20

Oats

389

16.89

10.6

54

4.72

177

523

429

2

3.97

0.626

4.916

 

 

0.0

 

 

0

 

21

Hickorynuts, dried (Nuts,)

657

12.72

6.4

61

2.12

173

336

436

1

4.31

0.738

4.610

 

8.1

2.0

 

 

0

 

22

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

6.0

46

8.82

592

1233

809

7

7.81

1.343

4.543

 

9.4

1.9

0

7.3

0

 

23

Pecans (1)

691

9.17

9.6

70

2.53

121

277

410

0

4.53

1.200

4.500

10.0

3.8

1.1

 

3.5

0

 

24

Pumpkin and squash seed kernels, roasted, without salt (Seeds,)

574

29.84

6.5

52

8.07

550

1174

788

18

7.64

1.275

4.490

 

9.4

1.8

0

4.5

0

 

25

Wheat, soft red winter

331

10.35

12.5

27

3.21

126

493

397

2

2.63

0.450

4.391

 

 

0.0

0

 

0

 

26

Pine nuts, pinyon, dried (Nuts,)

629

11.57

10.7

8

3.06

234

35

628

72

4.28

1.035

4.333

 

 

2.0

 

 

0

 

27

Curry powder (Spices,)

 

325

12.66

33.2

478

29.59

254

349

1543

52

4.05

0.815

4.289

 

17.1

11.4

0

99.8

0

 

28

Macadamia nuts, raw (1) (Nuts,)

718

7.91

8.6

85

3.69

130

188

368

5

1.30

0.756

4.131

 

3.6

1.2

 

 

0

 

29

Pecans, dry roasted, without salt added (Nuts,)

710

9.50

9.4

72

2.80

132

293

424

1

5.07

1.167

3.933

 

4.0

0.7

 

 

0

 

30

Walnuts, black, dried (Nuts,)

618

24.06

6.8

61

3.12

201

513

523

2

3.37

1.360

3.896

 

17.0

1.7

 

2.7

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

31

Walnuts, english (1) (Nuts,)

654

15.23

6.7

98

291

158

346

441

2

3.09

1.586

3.414

 

4.9

1.3

 

2.7

0

 

32

Wheat, soft white

340

10.69

12.7

34

5.37

90

402

435

2

3.46

0.426

3.406

 

 

0.0

0

1.9

0

 

33

Cumin seed (Spices,)

375

17.81

10.5

931

66.36

366

499

1788

168

4.8

0.867

3.333

 

5.2

7.7

 

5.4

0

 

34

Amaranth, uncooked

371

13.56

6.7

159

7.61

248

557

508

4

2.87

0.525

3.333

 

18.7

4.2

0

0.0

0

 

35

Triticale

336

13.05

 

37

2.57

130

358

332

5

3.45

0.457

3.210

 

 

0.0

0

 

0

 

36

Sage, ground (Spices,)

315

10.63

40.3

1652

28.12

428

91

1070

11

4.70

0.757

3.133

 

3.7

32.4

0

1714.5

0

 

37

Macadamia nuts, dry roasted, without salt added (Nuts,)

718

7.79

8.0

70

2.65

118

198

363

4

1.29

0.570

3.036

 

11.7

0.7

 

0.0

0

 

38

Spelt, uncooked

338

14.57

10.7

27

4.44

136

401

388

8

3.28

0.511

2.983

 

11.7

0.0

 

3.6

0

 

39

Allspice, ground ( Spices,)

263

6.09

21.6

661

7.06

135

113

1044

77

1.01

0.553

2.943

 

2.7

39.2

0

 

0

 

40

Nutmeg, ground (Spices,)

525

5.84

20.8

184

3.04

183

213

350

16

2.15

1.027

2.900

 

1.6

3.0

0

0.0

0

 

41

Kamut, uncooked

 

337

14.70

9.1

24

4.41

134

386

446

6

3.68

0.522

2.860

 

69.3

 

 

1.8

 

 

42

Almonds, dry roasted, without salt added (Nuts,)

597

22.09

11.8

266

4.51

286

489

746

1

3.54

1.170

2.620

 

2.8

0.0

 

0.0

0

 

43

Rye

338

10.34

15.1

24

2.63

110

332

510

2

2.65

0.367

2.577

 

13.9

0.0

0

5.9

0

 

44

Flaxseed (Seeds,)

534

18.29

27.3

255

5.73

392

642

813

30

4.34

1.220

2.482

 

25.4

0.6

0

4.3

0

 

45

Sesame seeds, whole, dried (Seeds,)

573

17.73

11.8

975

14.55

351

629

468

11

7.75

4.082

2.460

 

34.4

0.0

0

0.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

46

Mustard seed, ground (Spices,)

508

26.08

12.2

266

9.21

370

828

738

13

6.08

0.645

2.448

 

208.1

7.1

0

5.4

0

 

47

Lupins, mature seeds, raw

371

36.17

 

176

4.36

198

440

1013

15

4.75

1.022

2.382

 

8.2

4.8

0

 

0

 

48

Pilinuts-canarytree, dried (Nuts,)

719

10.80

 

145

3.53

302

575

507

3

2.97

0.958

2.313

 

 

0.6

 

 

0

 

49

Anise seed ( Spices,)

 

337

17.60

14.6

646

36.96

170

440

1441

16

5.30

0.910

2.300

 

5.0

21.0

 

 

0

 

50

Almonds (1,2) (Nuts,)

575

21.22

12.2

264

3.72

268

484

705

1

3.08

0.996

2.285

 

2.5

0.0

 

0.0

0

 

51

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

364

19.30

17.4

105

6.24

115

366

875

24

3.43

0.847

2.204

 

8.2

4.0

 

9.0

0

 

52

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

5.5

100

5.40

440

800

1350

25

6.00

1.200

2.181

 

 

9.0

0

 

0

 

53

Chia seeds, dried (Seeds,)

490

15.62

37.7

631

 

 

948

160

19

3.49

0.188

2.167

 

 

 

 

 

0

 

54

Chili powder (Spices,)

314

12.26

34.2

278

14.25

170

303

1916

1010

2.70

0.429

2.165

 

6.0

64.1

0

105.7

0

 

55

Sunflower seed kernels, dry roasted, without salt (Seeds,)

582

19.33

11.1

70

3.80

129

1155

850

3

5.29

1.830

2.110

 

79.3

1.4

0

2.7

0

 

56

Chervil, dried (Spices,)

237

23.20

11.3

1346

31.95

130

450

4740

83

8.80

0.440

2.100

 

29.3

50.0

0

 

0

 

57

Peanuts, all types, dry-roasted, without salt

585

23.68

8.0

54

2.26

176

358

658

6

3.31

0.671

2.083

 

7.5

0.0

0

0.0

0

 

58

Quinoa, uncooked

368

14.12

7.0

47

4.57

197

457

563

5

3.10

0.590

2.033

 

8.5

 

0

0.0

0

 

59

Safflower seed kernels, dried (Seeds,)

517

16.18

 

78

4.9

353

644

687

3

5.05

1.747

2.014

 

 

0.0

 

 

0

 

60

Pepper, red or cayenne

318

12.01

27.2

148

7.80

152

293

2014

30

2.48

0.373

2.000

 

8.8

76.4

0

80.3

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

61

Blueberries, wild, raw (Alaska Native)

61

1.22

2.6

13

0.37

7

29

75

6

0.20

0.030

2.000

 

 

18.3

0

 

 

 

62

Sunflower seed kernels, dried (Seeds,)

584

20.78

8.6

78

5.25

325

660

645

9

5.00

1.800

1.950

 

53.0

1.4

0

0.0

0

 

63

Peanuts, all types, raw

5.67

25.80

8.5

92

4.58

168

376

705

18

3.27

1.144

1.934

 

7.2

0.0

0

0.0

0

 

64

Coriander seed (Spices,)

298

12.37

41.9

709

16.32

330

409

1267

35

4.70

0.975

1.900

 

26.2

21.0

 

 

0

 

65

Rosemary, dried (Spices,)

331

4.88

42.6

1280

29.25

220

70

955

50

3.23

0.550

1.867

 

4.6

61.2

0

 

0

 

66

Wheat, sprouted

198

7.49