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30 Grains and Pasta Highest in Manganese

Ranked by a serving size.
2.3mg Manganese = 100% DV
  1. Cooked Teff
    7.2mg (313% DV) in 1 cup
  2. Cooked Brown Rice
    2.1mg (93% DV) in 1 cup
  3. Cooked Spelt
    2.1mg (92% DV) in 1 cup
  4. Cooked Oatbran
    2.1mg (92% DV) in 1 cup
  5. Cooked Amaranth
    2.1mg (91% DV) in 1 cup
  6. Cooked Long-grain Brown Rice
    2mg (86% DV) in 1 cup
  7. Kamut Cooked
    1.8mg (77% DV) in 1 cup
  8. Whole Wheat Pasta
    1.5mg (67% DV) in 1 cup spaghetti not packed
  9. Whole Grain Sorghum Flour
    1.5mg (66% DV) in 1 cup
  10. Cooked Oatmeal
    1.4mg (59% DV) in 1 cup
  11. Millet Flour
    1.2mg (52% DV) in 1 cup
  12. Quinoa Cooked
    1.2mg (51% DV) in 1 cup
  13. Cooked Bulgur
    1.1mg (48% DV) in 1 cup
  14. Rice Bran
    1.1mg (46% DV) in 1 tablespoon
  15. Cooked Long-grain White Rice
    0.7mg (32% DV) in 1 cup
  16. Roasted Buckwheat Groats
    0.7mg (29% DV) in 1 cup
  17. Spinach Egg Noodles (cooked)
    0.5mg (22% DV) in 1 cup
  18. Egg Noodles (cooked)
    0.5mg (22% DV) in 1 cup
  19. Cooked Millet
    0.5mg (21% DV) in 1 cup
  20. Cooked Wild Rice
    0.5mg (20% DV) in 1 cup
  21. Cooked Japanese Somen
    0.4mg (19% DV) in 1 cup
  22. Japanese Soba Noodles (buckwheat)
    0.4mg (19% DV) in 1 cup
  23. Cooked Pearled Barley
    0.4mg (18% DV) in 1 cup
  24. Cooked Pasta (unenriched)
    0.4mg (17% DV) in 1 cup spaghetti not packed
  25. Gluten Free Corn Noodles (cooked)
    0.2mg (9% DV) in 1 cup
  26. Rice Noodles (cooked)
    0.2mg (9% DV) in 1 cup
  27. Cooked Couscous
    0.1mg (6% DV) in 1 cup, cooked
  28. Canned Hominy
    0.1mg (5% DV) in 1 cup
  29. Yellow Cornmeal (grits)
    0.1mg (4% DV) in 1 cup
  30. Cornstarch
    0.1mg (3% DV) in 1 cup

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