Top Vegetables High in Manganese
About Vegetables and Manganese
There are quite a number of vegetables rich in manganese, and most of this list will provide a significant portion of your recommended daily values.Some of the highest manganese vegetables include garlic, lima beans, edamame, kale, spinach, okra, parsnip, leeks, sprouted peas and cilantro. Other manganese rich vegetables are endive, peas, poi, water chestnut, beets, shallot, radish sprouts, sweet potatoes, artichoke and watercress.
We calculated the top vegetables 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 vegetables highest in manganese.
Garlic
In 1 clove, garlic
has
0.05mg of
manganese, or about
3% of daily values for women and
2% for men.
| Manganese | |
|---|---|
|
0.05mg in 1 clove (3g) |
2.2mg in
200 Calories (134g) |
|
3%
2%
|
120%
98%
|
Complete nutrition for Garlic
Lima Beans
1 cup of lima bean
contains
1.9mg of
manganese, or about
110% of daily values for women and
82% for men.
| Manganese | |
|---|---|
|
1.9mg in 1 cup (156g) |
2.2mg in
200 Calories (177g) |
|
110%
82%
|
120%
93%
|
Complete nutrition for Lima Beans
Edamame
In 1 cup, edamame
has
1.6mg of
manganese, or about
88% of daily values for women and
69% for men.
| Manganese | |
|---|---|
|
1.6mg in 1 cup (155g) |
1.7mg in
200 Calories (165g) |
|
88%
69%
|
94%
74%
|
Complete nutrition for Edamame
Kale
1 cup of kale
contains
0.19mg of
manganese, or about
11% of daily values for women and
8% for men.
| Manganese | |
|---|---|
|
0.19mg in 1 cup (21g) |
5.3mg in
200 Calories (571g) |
|
11%
8%
|
290%
230%
|
Complete nutrition for Kale
Spinach
In 1 cup, spinach
has
0.27mg of
manganese, or about
15% of daily values for women and
12% for men.
| Manganese | |
|---|---|
|
0.27mg in 1 cup (30g) |
7.8mg in
200 Calories (870g) |
|
15%
12%
|
430%
340%
|
Complete nutrition for Spinach
Okra
1 cup of okra
contains
0.79mg of
manganese, or about
44% of daily values for women and
34% for men.
| Manganese | |
|---|---|
|
0.79mg in 1 cup (100g) |
4.8mg in
200 Calories (606g) |
|
44%
34%
|
270%
210%
|
Complete nutrition for Okra
Parsnip
In 1 cup, parsnip
has
0.74mg of
manganese, or about
41% of daily values for women and
32% for men.
| Manganese | |
|---|---|
|
0.74mg in 1 cup (133g) |
1.5mg in
200 Calories (267g) |
|
41%
32%
|
83%
65%
|
Complete nutrition for Parsnip
Leeks
1 cup of leek
contains
0.43mg of
manganese, or about
24% of daily values for women and
19% for men.
| Manganese | |
|---|---|
|
0.43mg in 1 cup (89g) |
1.6mg in
200 Calories (328g) |
|
24%
19%
|
88%
69%
|
Complete nutrition for Leeks
Sprouted Peas
In 1 cup, sprouted pea
has
0.53mg of
manganese, or about
29% of daily values for women and
23% for men.
| Manganese | |
|---|---|
|
0.53mg in 1 cup (120g) |
0.71mg in
200 Calories (161g) |
|
29%
23%
|
39%
31%
|
Complete nutrition for Sprouted Peas
Cilantro
1 cup of cilantro
contains
0.07mg of
manganese, or about
4% of daily values for women and
3% for men.
| Manganese | |
|---|---|
|
0.07mg in 1 cup (16g) |
3.7mg in
200 Calories (870g) |
|
4%
3%
|
210%
160%
|
Complete nutrition for Cilantro
Endive
In 1 head, endive
has
0.36mg of
manganese, or about
20% of daily values for women and
16% for men.
| Manganese | |
|---|---|
|
0.36mg in 1 head (85g) |
4.9mg in
200 Calories (1176g) |
|
20%
16%
|
270%
210%
|
Complete nutrition for Endive
Peas
1 cup of pea
contains
0.59mg of
manganese, or about
33% of daily values for women and
26% for men.
| Manganese | |
|---|---|
|
0.59mg in 1 cup (145g) |
1mg in
200 Calories (247g) |
|
33%
26%
|
56%
44%
|
Complete nutrition for Peas
Poi
In 1 cup, poi
has
0.89mg of
manganese, or about
49% of daily values for women and
39% for men.
| Manganese | |
|---|---|
|
0.89mg in 1 cup (240g) |
0.66mg in
200 Calories (179g) |
|
49%
39%
|
37%
29%
|
Complete nutrition for Poi
Water Chestnut
1 cup of water chestnut
contains
0.41mg of
manganese, or about
23% of daily values for women and
18% for men.
| Manganese | |
|---|---|
|
0.41mg in 1 cup (124g) |
0.68mg in
200 Calories (206g) |
|
23%
18%
|
38%
30%
|
Complete nutrition for Water Chestnut
Beets
In 1 cup, beet
has
0.45mg of
manganese, or about
25% of daily values for women and
19% for men.
| Manganese | |
|---|---|
|
0.45mg in 1 cup (136g) |
1.5mg in
200 Calories (465g) |
|
25%
19%
|
85%
67%
|
Complete nutrition for Beets
Shallot
1 cup of shallot
contains
0.47mg of
manganese, or about
26% of daily values for women and
20% for men.
| Manganese | |
|---|---|
|
0.47mg in 1 cup (160g) |
0.81mg in
200 Calories (278g) |
|
26%
20%
|
45%
35%
|
Complete nutrition for Shallot
Radish Sprouts
In 1 cup, radish sprout
has
0.1mg of
manganese, or about
5% of daily values for women and
4% for men.
| Manganese | |
|---|---|
|
0.1mg in 1 cup (38g) |
1.2mg in
200 Calories (465g) |
|
5%
4%
|
67%
53%
|
Complete nutrition for Radish Sprouts
Sweet Potatoes
1 cup of sweet potato
contains
0.34mg of
manganese, or about
19% of daily values for women and
15% for men.
| Manganese | |
|---|---|
|
0.34mg in 1 cup (133g) |
0.6mg in
200 Calories (233g) |
|
19%
15%
|
33%
26%
|
Complete nutrition for Sweet Potatoes
Artichoke
1 artichoke
has
0.41mg of
manganese, or about
23% of daily values for women and
18% for men.
| Manganese | |
|---|---|
|
0.41mg in 1 artichoke (162g) |
1.1mg in
200 Calories (426g) |
|
23%
18%
|
61%
47%
|
Complete nutrition for Artichoke
Watercress
1 cup of watercress
contains
0.08mg of
manganese, or about
5% of daily values for women and
4% for men.
| Manganese | |
|---|---|
|
0.08mg in 1 cup (34g) |
4.4mg in
200 Calories (1818g) |
|
5%
4%
|
250%
190%
|
Complete nutrition for Watercress