Top Vegan Food High in Manganese

About Vegan Food and Manganese

There are quite a number of vegan foods rich in manganese, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest manganese vegan food include tea powder, ginger, cardamom, tumeric, cinnamon, wheat germ, black pepper, pine nut, hemp seeds and poppy seeds. Other manganese rich vegan food are hazelnut, oregano, oats, peanut flour, pecan, walnut, whole wheat flour, cumin, soy flour and sage.

We calculated the top vegan foods for manganese by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegan foods highest in manganese.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Tea Powder

image of tea powder

In 1 serving, tea powder has 0.93mg of manganese, or about 52% of daily values for women and 40% for men.
Manganese
0.93mg in
1 serving (0.7g)
84mg in
200 Calories (63g)
52%
40%
4700%
3700%
Complete nutrition for Tea Powder

Ginger (ground)

image of ginger

1 tablespoon of ginger contains 1.7mg of manganese, or about 96% of daily values for women and 75% for men.
Manganese
1.7mg in
1 tablespoon (5.2g)
20mg in
200 Calories (60g)
96%
75%
1100%
860%
Complete nutrition for Ginger

Cardamom

image of cardamom

In 1 cup, cardamom has 26mg of manganese, or about 1400% of daily values for women and 1100% for men.
Manganese
26mg in
1 cup (92.8g)
18mg in
200 Calories (64g)
1400%
1100%
1000%
780%
Complete nutrition for Cardamom

Tumeric (ground)

image of tumeric

1 teaspoon of tumeric contains 0.59mg of manganese, or about 33% of daily values for women and 26% for men.
Manganese
0.59mg in
1 teaspoon (3g)
13mg in
200 Calories (64g)
33%
26%
710%
550%
Complete nutrition for Tumeric

Cinnamon (ground)

image of cinnamon

In 1 teaspoon, cinnamon has 0.45mg of manganese, or about 25% of daily values for women and 20% for men.
Manganese
0.45mg in
1 teaspoon (2.6g)
14mg in
200 Calories (81g)
25%
20%
790%
610%
Complete nutrition for Cinnamon

Wheat Germ

image of wheat germ

1 cup of wheat germ contains 15mg of manganese, or about 850% of daily values for women and 670% for men.
Manganese
15mg in
1 cup (115g)
7.4mg in
200 Calories (56g)
850%
670%
410%
320%
Complete nutrition for Wheat Germ

Black Pepper

image of black pepper

In 1 tablespoon, black pepper has 0.88mg of manganese, or about 49% of daily values for women and 38% for men.
Manganese
0.88mg in
1 tablespoon (6.9g)
10mg in
200 Calories (80g)
49%
38%
560%
440%
Complete nutrition for Black Pepper

Pine Nut (dried)

image of pine nut

1 cup of pine nut contains 12mg of manganese, or about 660% of daily values for women and 520% for men.
Manganese
12mg in
1 cup (135g)
2.6mg in
200 Calories (30g)
660%
520%
150%
110%
Complete nutrition for Pine Nut

Hemp Seeds

image of hemp seeds

In 1 cup, hemp seed has 12mg of manganese, or about 680% of daily values for women and 530% for men.
Manganese
12mg in
1 cup (160g)
2.7mg in
200 Calories (36g)
680%
530%
150%
120%
Complete nutrition for Hemp Seeds

Poppy Seeds

image of poppy seeds

1 teaspoon of poppy seed contains 0.19mg of manganese, or about 10% of daily values for women and 8% for men.
Manganese
0.19mg in
1 teaspoon (2.8g)
2.6mg in
200 Calories (38g)
10%
8%
140%
110%
Complete nutrition for Poppy Seeds

Hazelnut

image of hazelnut

In 1 cup, hazelnut has 13mg of manganese, or about 700% of daily values for women and 550% for men.
Manganese
13mg in
1 cup (226.8g)
1.7mg in
200 Calories (31g)
700%
550%
95%
75%
Complete nutrition for Hazelnut

Oregano (dried)

image of oregano

1 teaspoon of oregano contains 0.05mg of manganese, or about 3% of daily values for women and 2% for men.
Manganese
0.05mg in
1 teaspoon (1g)
3.8mg in
200 Calories (75g)
3%
2%
210%
160%
Complete nutrition for Oregano

Oats

image of oats

In 1 teaspoon, oat has 0.16mg of manganese, or about 9% of daily values for women and 7% for men.
Manganese
0.16mg in
1 teaspoon (3.25g)
2.5mg in
200 Calories (51g)
9%
7%
140%
110%
Complete nutrition for Oats

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 2.9mg of manganese, or about 160% of daily values for women and 130% for men.
Manganese
2.9mg in
1 cup (60g)
3mg in
200 Calories (61g)
160%
130%
170%
130%
Complete nutrition for Peanut Flour

Pecan

image of pecan

In 1 cup, pecan has 4.9mg of manganese, or about 270% of daily values for women and 210% for men.
Manganese
4.9mg in
1 cup (109g)
1.3mg in
200 Calories (29g)
270%
210%
72%
57%
Complete nutrition for Pecan

Walnut

image of walnut

1 cup of walnut contains 4mg of manganese, or about 220% of daily values for women and 170% for men.
Manganese
4mg in
1 cup (117g)
1mg in
200 Calories (31g)
220%
170%
58%
45%
Complete nutrition for Walnut

Whole Wheat Flour

image of whole wheat flour

In 1 teaspoon, whole wheat flour has 0.1mg of manganese, or about 5% of daily values for women and 4% for men.
Manganese
0.1mg in
1 teaspoon (2.85g)
2mg in
200 Calories (60g)
5%
4%
110%
89%
Complete nutrition for Whole Wheat Flour

Cumin

image of cumin

1 teaspoon of cumin contains 0.07mg of manganese, or about 4% of daily values for women and 3% for men.
Manganese
0.07mg in
1 teaspoon (2.1g)
1.8mg in
200 Calories (53g)
4%
3%
99%
77%
Complete nutrition for Cumin

Soy Flour

image of soy flour

In 1 cup, soy flour has 2.8mg of manganese, or about 150% of daily values for women and 120% for men.
Manganese
2.8mg in
1 cup (88g)
1.7mg in
200 Calories (54g)
150%
120%
94%
74%
Complete nutrition for Soy Flour

Sage (ground)

image of sage

1 tablespoon of sage contains 0.06mg of manganese, or about 3% for adults.
Manganese
0.06mg in
1 tablespoon (2g)
2mg in
200 Calories (63g)
3%
3%
110%
86%
Complete nutrition for Sage


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