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56 Beans and Lentils Highest in Manganese

Ranked by a serving size.
2mg Manganese = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Firm Tofu
    3mg (149% DV) in 1 cup
  2. Natto
    2.7mg (134% DV) in 1 cup
  3. Tempeh
    2.2mg (108% DV) in 1 cup
  4. Dry-Roasted Soybeans
    2mg (102% DV) in 1 cup
  5. Chickpeas (Garbanzo Beans) (Cooked)
    1.7mg (84% DV) in 1 cup
  6. Edamame
    1.6mg (79% DV) in 1 cup
  7. Tofu Prepared with Calcium
    1.5mg (75% DV) in 1 cup
  8. Boiled Soybeans (Edamame)
    1.4mg (71% DV) in 1 cup
  9. Adzuki Beans
    1.3mg (66% DV) in 1 cup
  10. Tempeh cooked
    1.3mg (64% DV) in 100 grams
  11. Cooked Large White Beans
    1.1mg (57% DV) in 1 cup
  12. Canned Navy Beans
    1mg (49% DV) in 1 cup
  13. Lentils (Cooked)
    1mg (49% DV) in 1 cup
  14. Lima Beans
    1mg (49% DV) in 1 cup
  15. Navy Beans
    1mg (48% DV) in 1 cup
  16. Cooked Blackeyed Peas
    0.9mg (47% DV) in 1 cup
  17. Great Northern Beans
    0.9mg (46% DV) in 1 cup
  18. Cooked Small White Beans
    0.9mg (46% DV) in 1 cup
  19. Cooked Green Soybeans
    0.9mg (45% DV) in 1 cup
  20. Canned Mature (White) Lima Beans
    0.9mg (44% DV) in 1 cup
  21. Cooked Red Kidney Beans
    0.8mg (42% DV) in 1 cup
  22. Black-Eyed Peas (Cowpeas)
    0.8mg (41% DV) in 1 cup
  23. Canned Refried Beans
    0.8mg (40% DV) in 1 cup
  24. Firm Tofu
    0.8mg (39% DV) in 1/2 cup
  25. Split Peas
    0.8mg (39% DV) in 1 cup
  26. Pinto Beans (Cooked)
    0.8mg (39% DV) in 1 cup
  27. Black Beans
    0.8mg (38% DV) in 1 cup
  28. Kidney Beans
    0.8mg (38% DV) in 1 cup
  29. Canned Red Kidney Beans
    0.7mg (37% DV) in 1 cup
  30. Mungo Beans (Cooked)
    0.7mg (37% DV) in 1 cup
  31. Broad Beans (Fava)
    0.7mg (36% DV) in 1 cup
  32. Veggie Burgers
    0.7mg (33% DV) in 1 pattie
  33. Cranberry Beans (Roman Beans)
    0.7mg (33% DV) in 1 cup
  34. Baked Beans
    0.6mg (32% DV) in 1 cup
  35. Tofu extra firm prepared with nigari
    0.6mg (30% DV) in 1/5 block
  36. Black Turtle Beans
    0.6mg (30% DV) in 1 cup
  37. Mung Beans (Cooked)
    0.6mg (30% DV) in 1 cup
  38. Peanut Butter (Chunk Style)
    0.6mg (29% DV) in 2 tbsp
  39. California Red Kidney Beans
    0.6mg (28% DV) in 1 cup
  40. Raw Peanuts
    0.5mg (27% DV) in 1 oz
  41. Vanilla Soymilk
    0.5mg (27% DV) in 1 cup
  42. Unsalted Peanut Butter (Smooth)
    0.5mg (27% DV) in 2 tbsp
  43. Okara
    0.5mg (25% DV) in 1 cup
  44. Soft Tofu
    0.5mg (23% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  45. Peanut Butter (Smooth)
    0.4mg (22% DV) in 2 tbsp
  46. Canned Kidney Beans
    0.4mg (22% DV) in 1 cup
  47. Canned Chili with Beans
    0.3mg (17% DV) in 1 cup
  48. Canned Baked Beans
    0.3mg (14% DV) in 1 cup
  49. Cooked Broadbeans
    0.3mg (13% DV) in 100 grams
  50. Soy Sauce
    0.2mg (8% DV) in 1 tbsp
  51. Miso
    0.1mg (7% DV) in 1 tbsp
  52. Stinky Tofu
    0.1mg (6% DV) in 1 block
  53. Falafel
    0.1mg (6% DV) in 1 patty (approx 2-1/4 Inch dia)
  54. Hummus (Commercial)
    0.1mg (6% DV) in 1 tbsp
  55. Tamari
    0.1mg (5% DV) in 1 tbsp
  56. Hummus (Homemade)
    0.1mg (4% DV) in 1 tablespoon

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.