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200 Vegetables 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. Dried Agar Seaweed
    4.3mg (215% DV) in 100 grams
  2. Citronella (Lemon Grass)
    3.5mg (175% DV) in 1 cup
  3. Mashed Sweet Potatoes
    2.5mg (126% DV) in 1 cup
  4. Cooked Lima Beans
    2.1mg (106% DV) in 1 cup
  5. Palm Hearts (Canned)
    2mg (102% DV) in 1 cup
  6. Canned Lima Beans
    1.7mg (87% DV) in 1 cup
  7. Cooked Spinach
    1.7mg (84% DV) in 1 cup
  8. Succotash
    1.5mg (74% DV) in 1 cup
  9. Stirfried Soybean Sprouts
    1.1mg (57% DV) in 100 grams
  10. Cooked Collards
    1mg (48% DV) in 1 cup, chopped
  11. Cooked New Zealand Spinach
    0.9mg (47% DV) in 1 cup, chopped
  12. Poi
    0.9mg (44% DV) in 1 cup
  13. Cooked Green Peas
    0.8mg (42% DV) in 1 cup
  14. Cassava
    0.8mg (40% DV) in 1 cup
  15. Okra
    0.8mg (39% DV) in 1 cup
  16. Parsnips
    0.7mg (37% DV) in 1 cup slices
  17. Cooked Beet Greens
    0.7mg (37% DV) in 1 cup (1 Inch pieces)
  18. Vinespinach
    0.7mg (37% DV) in 100 grams
  19. Cooked Soybean Sprouts
    0.7mg (33% DV) in 1 cup
  20. Mustard Spinach
    0.6mg (31% DV) in 1 cup, chopped
  21. Cooked Nopales
    0.6mg (30% DV) in 1 cup
  22. Yam
    0.6mg (30% DV) in 1 cup, cubes
  23. Peas
    0.6mg (30% DV) in 1 cup
  24. Cooked Taro
    0.6mg (30% DV) in 1 cup, sliced
  25. Cooked Swiss Chard
    0.6mg (29% DV) in 1 cup, chopped
  26. Cooked Escarole
    0.6mg (29% DV) in 1 cup
  27. Cooked Sweet Potatoes
    0.6mg (28% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  28. Cooked Beets
    0.6mg (28% DV) in 1 cup
  29. Cooked Scotch Kale
    0.5mg (27% DV) in 1 cup, chopped
  30. Cooked Kale
    0.5mg (27% DV) in 1 cup, chopped
  31. Pea Sprouts
    0.5mg (26% DV) in 1 cup
  32. Fiddlehead Ferns
    0.5mg (26% DV) in 100 grams
  33. Cooked Yam
    0.5mg (25% DV) in 1 cup, cubes
  34. Cooked Garden Cress
    0.5mg (25% DV) in 1 cup
  35. Cooked Lentil Sprouts
    0.5mg (25% DV) in 100 grams
  36. Pickled Beets
    0.5mg (25% DV) in 1 cup slices
  37. Baked Acorn Squash
    0.5mg (25% DV) in 1 cup, cubes
  38. Soybean Sprouts
    0.5mg (25% DV) in 1 cup
  39. Cooked Mustard Spinach
    0.5mg (24% DV) in 1 cup, chopped
  40. Cooked Turnip Greens
    0.5mg (24% DV) in 1 cup, chopped
  41. Chrysanthemum Leaves
    0.5mg (24% DV) in 1 cup, chopped
  42. Cooked Okra
    0.5mg (24% DV) in 1 cup slices
  43. Cooked Artichokes (Globe or French)
    0.5mg (23% DV) in 1 cup
  44. Cooked Podded Peas
    0.4mg (22% DV) in 1 cup
  45. Beets (Raw)
    0.4mg (22% DV) in 1 cup
  46. Scotch Kale
    0.4mg (22% DV) in 1 cup, chopped
  47. Leeks
    0.4mg (21% DV) in 1 cup
  48. Canned Tomato Puree
    0.4mg (21% DV) in 1 cup
  49. Canned Asparagus
    0.4mg (21% DV) in 1 cup
  50. Taro
    0.4mg (20% DV) in 1 cup, sliced
  51. Bamboo Shoots
    0.4mg (20% DV) in 1 cup (1/2 Inch slices)
  52. Nopales
    0.4mg (20% DV) in 1 cup, sliced
  53. Lentil Sprouts
    0.4mg (20% DV) in 1 cup
  54. Morel Mushrooms
    0.4mg (19% DV) in 1 cup
  55. Hash Browns
    0.4mg (19% DV) in 1 cup
  56. Cooked Summer Squash
    0.4mg (19% DV) in 1 cup, sliced
  57. Cooked Winter Squash
    0.4mg (19% DV) in 1 cup, cubes
  58. Baked Potatoes (With Skin)
    0.4mg (19% DV) in 1 potato medium
  59. Cooked Yellow Snap Beans
    0.4mg (18% DV) in 1 cup
  60. Canned Pumpkin
    0.4mg (18% DV) in 1 cup
  61. New Zealand Spinach
    0.4mg (18% DV) in 1 cup, chopped
  62. Cooked Acorn Squash
    0.4mg (18% DV) in 1 cup, mashed
  63. Cooked Green Snap Beans
    0.4mg (18% DV) in 1 cup
  64. Cooked Chrysanthemum
    0.4mg (18% DV) in 1 cup (1 Inch pieces)
  65. Brussels Sprouts (Cooked)
    0.4mg (18% DV) in 1 cup
  66. Cooked Purslane
    0.4mg (18% DV) in 1 cup
  67. Cooked Butternut Squash
    0.4mg (18% DV) in 1 cup, cubes
  68. Cooked Hubbard Squash
    0.3mg (17% DV) in 1 cup, cubes
  69. Sweet Potatoes
    0.3mg (17% DV) in 1 cup, cubes
  70. Cooked Burdock Root
    0.3mg (17% DV) in 1 cup (1 Inch pieces)
  71. Kidney Bean Sprouts
    0.3mg (17% DV) in 1 cup
  72. Cooked Red Cabbage
    0.3mg (17% DV) in 1 cup
  73. Artichokes (Globe or French)
    0.3mg (16% DV) in 1 artichoke, medium
  74. Cooked Broccoli Raab
    0.3mg (16% DV) in 1 NLEA serving
  75. Cooked Onions
    0.3mg (16% DV) in 1 cup
  76. Cooked Zucchini
    0.3mg (16% DV) in 1 cup, sliced
  77. Cooked Cabbage
    0.3mg (15% DV) in 1 cup
  78. Cooked Scallop Squash
    0.3mg (15% DV) in 1 cup, mashed
  79. Cooked Leeks
    0.3mg (15% DV) in 1 leek
  80. Sun-dried Hot Chile Peppers
    0.3mg (15% DV) in 1 cup
  81. Broccoli (Cooked)
    0.3mg (15% DV) in 1 cup chopped
  82. Baked Red Potatoes
    0.3mg (15% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  83. Brussels Sprouts (Raw)
    0.3mg (15% DV) in 1 cup
  84. Cooked Shiitake Mushrooms
    0.3mg (15% DV) in 1 cup pieces
  85. Cooked Cookneck Summer Squash
    0.3mg (14% DV) in 1 cup, sliced
  86. Butternut Squash
    0.3mg (14% DV) in 1 cup, cubes
  87. Asparagus (Cooked)
    0.3mg (14% DV) in 1 cup
  88. Garden Cress
    0.3mg (14% DV) in 1 cup
  89. Cooked Chayote
    0.3mg (14% DV) in 1 cup (1 Inch pieces)
  90. Cooked Snow Peas
    0.3mg (13% DV) in 1 cup
  91. Spinach
    0.3mg (13% DV) in 1 cup
  92. Laver Seaweed
    0.3mg (13% DV) in 10 sheets
  93. Turnip Greens
    0.3mg (13% DV) in 1 cup, chopped
  94. Pumpkin Leaves (Cooked)
    0.3mg (13% DV) in 1 cup
  95. Cooked Tomatoes
    0.3mg (13% DV) in 1 cup
  96. Baked Potato (No Skin)
    0.3mg (13% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  97. Yautia
    0.3mg (13% DV) in 1 cup, sliced
  98. Celeriac
    0.2mg (12% DV) in 1 cup
  99. Pak-Choi (Bok Choy) (Cooked)
    0.2mg (12% DV) in 1 cup, shredded
  100. Cooked Carrots
    0.2mg (12% DV) in 1 cup slices
  101. Cooked Dandelion Greens
    0.2mg (12% DV) in 1 cup, chopped
  102. Collards
    0.2mg (12% DV) in 1 cup, chopped
  103. Chrysanthemum
    0.2mg (12% DV) in 1 cup (1 Inch pieces)
  104. Yellow Corn Sweet
    0.2mg (12% DV) in 1 cup
  105. Cooked Kohlrabi
    0.2mg (12% DV) in 1 cup slices
  106. Acorn Squash
    0.2mg (12% DV) in 1 cup, cubes
  107. Cooked Chinese Broccoli
    0.2mg (12% DV) in 1 cup
  108. Cooked Parsnips
    0.2mg (11% DV) in 1/2 cup slices
  109. Baked Russet Potatoes
    0.2mg (11% DV) in 100 grams
  110. Cooked Napa Cabbage
    0.2mg (11% DV) in 1 cup
  111. Cooked Savoy Cabbage
    0.2mg (11% DV) in 1 cup, shredded
  112. Zucchini
    0.2mg (11% DV) in 1 cup, chopped
  113. Cooked Pumpkin
    0.2mg (11% DV) in 1 cup, mashed
  114. Crookneck Summer Squash
    0.2mg (11% DV) in 1 cup sliced
  115. Sweet Yellow Peppers
    0.2mg (11% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  116. Cooked Green Cauliflower
    0.2mg (11% DV) in 1/5 head
  117. Dried Ancho Peppers
    0.2mg (11% DV) in 1 pepper
  118. Green Snap Beans (Raw)
    0.2mg (11% DV) in 1 cup 1/2 Inch pieces
  119. Red Cabbage
    0.2mg (11% DV) in 1 cup, chopped
  120. Sauerkraut
    0.2mg (11% DV) in 1 cup
  121. Yellow Snap Beans
    0.2mg (11% DV) in 1 cup 1/2 Inch pieces
  122. Asparagus
    0.2mg (11% DV) in 1 cup
  123. Lotus Root
    0.2mg (11% DV) in 10 slices (2-1/2 Inch dia)
  124. Endive
    0.2mg (11% DV) in 1 cup
  125. Arrowroot
    0.2mg (10% DV) in 1 cup, sliced
  126. Hubbard Squash
    0.2mg (10% DV) in 1 cup, cubes
  127. Bamboo Shoots (Canned)
    0.2mg (10% DV) in 1 cup (1/8 Inch slices)
  128. Onions
    0.2mg (10% DV) in 1 cup, chopped
  129. Scallop Squash
    0.2mg (10% DV) in 1 cup slices
  130. Canned Tomato Paste
    0.2mg (10% DV) in 1/4 cup
  131. Summer Squash
    0.2mg (10% DV) in 1 cup, sliced
  132. Serrano Peppers
    0.2mg (10% DV) in 1 cup, chopped
  133. Stewed Tomatoes
    0.2mg (10% DV) in 1 cup
  134. Broccoli
    0.2mg (10% DV) in 1 cup chopped
  135. Eggplant
    0.2mg (10% DV) in 1 cup, cubes
  136. Cooked Sweet White Corn
    0.2mg (10% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  137. Baked Potatoes
    0.2mg (9% DV) in 100 grams
  138. Winter Squash
    0.2mg (9% DV) in 1 cup, cubes
  139. Dandelion Greens
    0.2mg (9% DV) in 1 cup, chopped
  140. Kohlrabi
    0.2mg (9% DV) in 1 cup
  141. Boiled Potatoes
    0.2mg (9% DV) in 1 potato (2-1/2 Inch dia, sphere)
  142. Spirulina
    0.2mg (9% DV) in 100 grams
  143. Rutabagas (Neeps, Swedes)
    0.2mg (9% DV) in 1 cup, cubes
  144. Green Bell Peppers
    0.2mg (9% DV) in 1 cup, chopped
  145. Cooked White Button Mushrooms
    0.2mg (9% DV) in 1 cup pieces
  146. Canned Straw Mushrooms
    0.2mg (9% DV) in 1 cup
  147. Turnips
    0.2mg (9% DV) in 1 cup, cubes
  148. Tomatoes
    0.2mg (9% DV) in 1 cup cherry tomatoes
  149. Cooked Spaghetti Squash
    0.2mg (8% DV) in 1 cup
  150. Onion Rings
    0.2mg (8% DV) in 1 cup
  151. Yellow Tomatoes
    0.2mg (8% DV) in 1 cup, chopped
  152. Cauliflower
    0.2mg (8% DV) in 1 cup chopped (1/2 Inch pieces)
  153. Fennel
    0.2mg (8% DV) in 1 cup, sliced
  154. Cooked Rutabagas (Neeps, Swedes)
    0.2mg (8% DV) in 1 cup, cubes
  155. Cooked Cauliflower
    0.2mg (8% DV) in 1 cup
  156. Cooked Celery
    0.2mg (8% DV) in 1 cup, diced
  157. Broccoli Raab (Rapini)
    0.2mg (8% DV) in 1 cup chopped
  158. Green Cauliflower
    0.2mg (8% DV) in 1 cup
  159. Cooked Green Bell Peppers
    0.2mg (8% DV) in 1 cup, chopped or strips
  160. Cooked Red Bell Peppers
    0.2mg (8% DV) in 1 cup, strips
  161. Chantarelle Mushrooms
    0.2mg (8% DV) in 1 cup
  162. Snow Peas
    0.2mg (8% DV) in 1 cup, whole
  163. French Fries
    0.2mg (8% DV) in 10 strip
  164. Beet Greens (Raw)
    0.1mg (7% DV) in 1 cup
  165. Cooked Celeriac
    0.1mg (7% DV) in 1 cup pieces
  166. Cooked Yellow Sweet Corn
    0.1mg (7% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  167. Cabbage
    0.1mg (7% DV) in 1 cup, chopped
  168. Chicory Roots
    0.1mg (7% DV) in 1 root
  169. Cooked Swamp Cabbage
    0.1mg (7% DV) in 1 cup, chopped
  170. Wakame
    0.1mg (7% DV) in 2 tbsp (1/8 cup)
  171. Pumpkin Leaves
    0.1mg (7% DV) in 1 cup
  172. Bamboo Shoots (Cooked)
    0.1mg (7% DV) in 1 cup (1/2 Inch slices)
  173. Canned Mushrooms
    0.1mg (7% DV) in 1 cup
  174. Dried Spirulina Seaweed
    0.1mg (7% DV) in 1 tablespoon
  175. Sweet Red Bell Peppers
    0.1mg (7% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  176. Swiss Chard
    0.1mg (7% DV) in 1 cup
  177. Cooked Lotus Root
    0.1mg (7% DV) in 1/2 cup
  178. Purslane
    0.1mg (7% DV) in 1 cup
  179. Baby Carrots
    0.1mg (6% DV) in 1 NLEA serving
  180. Savoy Cabbage
    0.1mg (6% DV) in 1 cup, shredded
  181. Spaghetti Squash
    0.1mg (6% DV) in 1 cup, cubes
  182. Chicory Greens
    0.1mg (6% DV) in 1 cup, chopped
  183. Crimini Mushrooms
    0.1mg (6% DV) in 1 cup whole
  184. Crimini Mushrooms (Exposed to Sunlight or UV)
    0.1mg (6% DV) in 1 cup whole
  185. Banana Peppers
    0.1mg (6% DV) in 1 cup
  186. Green Tomatoes
    0.1mg (6% DV) in 1 medium
  187. Sweet White Corn
    0.1mg (6% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  188. Cooked Eggplant
    0.1mg (6% DV) in 1 cup (1 Inch cubes)
  189. Sweet Onions
    0.1mg (6% DV) in 1 NLEA serving
  190. Cooked Malabar Spinach
    0.1mg (6% DV) in 1 cup
  191. Bok Choy
    0.1mg (6% DV) in 1 cup, shredded
  192. Cooked Turnips
    0.1mg (6% DV) in 1 cup, cubes
  193. Dried Pasilla Peppers
    0.1mg (6% DV) in 1 pepper
  194. Bitter Melon (Cooked)
    0.1mg (5% DV) in 1 cup (1/2 Inch pieces)
  195. Jute Potherb (Molokhiya) (Cooked)
    0.1mg (5% DV) in 1 cup
  196. Hot Green Chili Peppers
    0.1mg (5% DV) in 1 pepper
  197. Kale
    0.1mg (5% DV) in 1 cup 1 Inch pieces, loosely packed
  198. Carrots
    0.1mg (5% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  199. Jew's Ear
    0.1mg (5% DV) in 1 cup slices
  200. Radish Sprouts
    0.1mg (5% DV) in 1 cup

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