Click the to add any food to this list.
Click the to add any food to this list.

Nutrient Ranking Tool

Select a nutrient to rank.

Choose a food group.

Sort by Highest or Lowest?
Choose a Serving Size
Select Data To Show (More Info)
More Options
Exclude Spices and Herbs?

Sort by Nutrient Ratios


34 Grains and Pasta Highest in Manganese

Ranked by a Common Serving Size
2.3mg Manganese = 100% DV
  1. Uncooked Oats
    7.7mg (335% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  2. Cooked Teff
    7.2mg (313% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  3. Oat Bran
    5.3mg (230% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  4. Buckwheat (Uncooked)
    2.2mg (96% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  5. Cooked Spelt
    2.1mg (91% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  6. Cooked Oat Bran
    2.1mg (91% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  7. Cooked Brown Rice
    2.1mg (91% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  8. Cooked Amaranth
    2.1mg (91% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  9. Brown Rice
    2mg (87% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  10. Kamut Cooked
    1.8mg (78% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  11. Whole Wheat Pasta
    1.5mg (65% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common)(Source)
  12. Whole Grain Sorghum Flour
    1.5mg (65% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  13. Cooked Oatmeal
    1.4mg (61% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  14. Quinoa Cooked
    1.2mg (52% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  15. Cooked Bulgur
    1.1mg (48% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  16. Rice Bran
    1.1mg (48% DV) in 1 tablespoon
    Database: Standard Release (Common)(Source)
  17. White Rice
    0.7mg (30% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  18. Medium Grain White Rice
    0.7mg (30% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  19. Roasted Buckwheat Groats
    0.7mg (30% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  20. Uncooked Whole-Grain Cornmeal
    0.6mg (26% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  21. Uncooked Yellow Cornmeal
    0.6mg (26% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  22. Egg Noodles (Cooked)
    0.5mg (22% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  23. Spinach Egg Noodles (Cooked)
    0.5mg (22% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  24. Cooked Millet
    0.5mg (22% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  25. Cooked Wild Rice
    0.5mg (22% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  26. Cooked Pearled Barley
    0.4mg (17% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  27. Japanese Soba Noodles (Buckwheat)
    0.4mg (17% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  28. Cooked Japanese Somen
    0.4mg (17% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  29. Cooked Pasta (Unenriched)
    0.4mg (17% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common)(Source)
  30. Gluten Free Corn Noodles (Cooked)
    0.2mg (9% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  31. Rice Noodles (Cooked)
    0.2mg (9% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  32. Yellow Cornmeal (Grits)
    0.1mg (4% DV) in 1 cup
    Database: Standard Release (Common)(Source)
  33. Cooked Couscous
    0.1mg (4% DV) in 1 cup, cooked
    Database: Standard Release (Common)(Source)
  34. Canned Hominy
    0.1mg (4% DV) in 1 cup
    Database: Standard Release (Common)(Source)