| Manganese, Mn per 100 grams | |
| Tea, leaves | 71 mg |
| Wheat germ, raw | 18 mg |
| Wheat bran | 15 mg |
| Pine nuts, pignolias, dried | 8.8 mg |
| Nut, hazel (UK), filbert (USA), dried | 7.2 mg |
| Black pudding (boiled) | 6.8 mg |
| Oats, rolled, not enriched | 5.8 mg |
| Oats, rolled, enriched | 5.8 mg |
| Oats, rolled, average values | 5.8 mg |
| Rose hip, dried, powder | 5.5 mg |
| Pecans, dried | 4.5 mg |
| Semolina | 4 mg |
| Pecans, dry roasted | 3.93 mg |
| Rice, parboiled, raw | 3.9 mg |
| Pecans, oil roasted | 3.7 mg |
| Rye kernels, whole/cracked | 3.7 mg |
| Chestnut, raw | 3.67 mg |
| Wheat, kernels, whole/cracked | 3.6 mg |
| Crispbread, knackebrot, rye, fine | 3.6 mg |
| Wheat, cracked kernels, parboiled (bulgur), raw | 3.6 mg |
| Crispbread, knackebrot, rye, coarse (Husmans) | 3.6 mg |
| Crispbread, knackebrot, wheat, fine | 3.5 mg |
| Crispbread, knackebrot, wheat, coarse | 3.5 mg |
| Bilberry, raw | 3.3 mg |
| Lingonberry, raw | 3.2 mg |
| Brazil nuts | 2.78 mg |
| Wheat, flour, wholemeal | 2.74 mg |
| Parsley, raw | 2.7 mg |
| Dill, raw | 2.7 mg |
| Chives, raw | 2.7 mg |
| Cocoa, powder | 2.5 mg |
| Almond, raw | 2.5 mg |
| Sesame seeds, whole, dried | 2.46 mg |
| Sesame seed, decorticated | 2.46 mg |
| Rice, brown, raw | 2.4 mg |
| Soya flour, full fat | 2.3 mg |
| Rye flour, dark, whole meal | 2.16 mg |
| Walnuts | 2.1 mg |
| Beans, white, dried | 2 mg |
| Beans, brown, dried | 2 mg |
| Beans, soy, dried | 2 mg |
| Tomato, dried | 1.85 mg |
| Rye-flour, bolted (extraction rate 85 %) | 1.75 mg |
| Chervil, raw | 1.7 mg |
| Chervil, chopped, frozen | 1.7 mg |
| Spinach, raw | 1.7 mg |
| Nut, pea, oilroasted and salted | 1.7 mg |
| Lingonberry, jam | 1.7 mg |
| Garlic, raw | 1.67 mg |
| Cashew nuts, oil roasted | 1.67 mg |
| Barley flour, raw | 1.6 mg |
| Nut, pea, dried | 1.52 mg |
| Peanut butter | 1.52 mg |
| Marzipan | 1.5 mg |
| Buckwheat groats, raw | 1.5 mg |
| Pineapple, raw | 1.5 mg |
| Pineapple, canned | 1.5 mg |
| Rye bread, dark, pumpernickel | 1.31 mg |
| Barley groats, raw | 1.3 mg |
| Pistachio nuts, dry roasted | 1.28 mg |
| Loganberries, frozen | 1.25 mg |
| Coffee, instant, decaffeinated, powder | 1.22 mg |
| Blackberry, frozen, unsweetened | 1.22 mg |
| Rose hip, raw | 1.2 mg |
| Rye bread, soft, with wheat, high fat seeds and whole kernels | 1.2 mg |
| Rye bread, dark | 1.2 mg |
| Raspberry, raw | 1.2 mg |
| Peas, mature, dry, raw | 1.2 mg |
| Bread, wholemeal | 1.2 mg |
| Pistachio nuts, dried | 1.2 mg |
| Rye bread, dark with high fat seeds and whole kernels | 1.2 mg |
| Rye bread, soft, with wheat | 1.2 mg |
| Raspberry, frozen | 1.2 mg |
| Rye bread, dark, wholemeal | 1.2 mg |
| Chewing gum, no sugar added, all types | 1.09 mg |
| Beans, mung, dried, raw | 1.04 mg |
| Corn starch | 1 mg |
| Okra, raw | 0.99 mg |
| Rye-flour, wheat-flour, bolted | 0.96 mg |
| Vecao | 0.92 mg |
| Rye bread, light | 0.91 mg |
| Pudding powder | 0.9 mg |
| Rice, polished, raw | 0.9 mg |
| Rice groats, raw | 0.9 mg |
| Sweet bisquit, cookie | 0.9 mg |
| Cashew nuts, dry roasted | 0.826 mg |
| Bread, wheat with rye, sandwich/toast type, high fat seeds, industrial | 0.81 mg |
| Pop corn, oil and salt added | 0.8 mg |
| Pop corn, oil and salt added, traditional | 0.8 mg |
| Chocolate, bitter | 0.78 mg |
| Chocolate, plain, couverture | 0.78 mg |
| Cocoa, instant, med milk, powder | 0.77 mg |
| Cocoa, instant, without milk, powder | 0.77 mg |
| Rye bread, fine with wheat flour and high fat seeds, industrial prod. | 0.77 mg |
| Potatoes, mashed, instant powder w/dry milk | 0.74 mg |
| Bread, wheat and other, high fat seeds | 0.74 mg |
| Potatoes, mashed, instant powder w/o dry milk | 0.74 mg |
| Bread, wheat with rye | 0.73 mg |
| Marzipanproduct, chocolatecover, average values | 0.73 mg |
| Rye bread, fine with wheat flour, no high fat seeds, industrial prod. | 0.73 mg |
| Rolls, wheat with rye, industrial produced | 0.73 mg |
| Rolls, wheat with rye, high fat seeds, industrial produced | 0.73 mg |
| Pastilles, sugarfree, unspecified | 0.72 mg |
| Beet, red, canned, sugar not added | 0.72 mg |
| Beet, red, canned | 0.72 mg |
| Millet, flakes | 0.71 mg |
| Pastilles, sugar added, unspecified | 0.71 mg |
| Millet, whole-grain | 0.71 mg |
| Mussels, in water, canned | 0.7 mg |
| Rye-flour, bolted (extraction rate 70 %) | 0.7 mg |
| Baguette, with rye, industrial product | 0.69 mg |
| Liquorice allsorts | 0.68 mg |
| Cream Crackers | 0.68 mg |
| Bouillon, beef, concentrated, cube | 0.68 mg |
| Peach, dried | 0.67 mg |
| Bread, wheat with rye, for toasting, industrial produced | 0.66 mg |
| Blackberry, raw | 0.646 mg |
| Nougat | 0.61 mg |
| Bread, white, with wheat bran | 0.6 mg |
| Bread, white | 0.6 mg |
| Bread, white, for sausages | 0.6 mg |
| Bread, white, coarse grain | 0.6 mg |
| Bread, white, roll | 0.6 mg |
| Drageé, liquorice | 0.6 mg |
| Bread, roll, danish | 0.6 mg |
| Beet, red, raw | 0.6 mg |
| Bread-crumbs | 0.6 mg |
| Rice flour | 0.6 mg |
| Macaroni, spaghetti, raw | 0.58 mg |
| Broccoli, raw | 0.58 mg |
| Potato crisps, coarse | 0.55 mg |
| Butterhead lettuce (US), cabbage lettuce (UK), raw | 0.52 mg |
| Rolls, italien type, industrial produced | 0.52 mg |
| Bisquit, sweet | 0.51 mg |
| Fig, dried | 0.51 mg |
| Baguette, wheat, fine, industrial product | 0.51 mg |
| Wheat flour | 0.51 mg |
| Macaroni, spaghetti, whole meal, raw | 0.51 mg |
| Lentils, sprouted, raw | 0.506 mg |
| Pineapple juice, canned | 0.504 mg |
| Watercress, raw | 0.5 mg |
| Kale, raw | 0.5 mg |
| Rolls, white, industrial produced | 0.5 mg |
| Whipped egg white and sugar with chocolate covering | 0.49 mg |
| Bread, italien type | 0.48 mg |
| White bread, large | 0.46 mg |
| Parsley root, raw | 0.46 mg |
| Horse-radish, raw | 0.46 mg |
| Fruit paste, average values | 0.45 mg |
| Carrot, canned | 0.45 mg |
| Fruit paste, figs | 0.436 mg |
| Strawberry, raw | 0.43 mg |
| Whitebread, for toasting, industrial produced | 0.43 mg |
| Coriander, leaf, raw | 0.426 mg |
| Soya sauce | 0.424 mg |
| Endive (escarole), raw | 0.42 mg |
| Endive (frisee), raw | 0.42 mg |
| Potato crisps | 0.41 mg |
| Parsnip, raw | 0.4 mg |
| Date, dried | 0.4 mg |
| Yam, raw | 0.397 mg |
| Liver, pig, raw | 0.39 mg |
| Snacks, expanded, cornbased | 0.39 mg |
| Chewing gum, sugar added, all types | 0.39 mg |
| Cassava, raw | 0.384 mg |
| Liver, ox, raw | 0.38 mg |
| Peas, green, raw | 0.38 mg |
| Prune, dried plum | 0.38 mg |
| Honey | 0.37 mg |
| Peas, green, frozen | 0.37 mg |
| Chard, swiss, raw | 0.366 mg |
| Carrot, raw | 0.36 mg |
| Mustard, brown, ready made | 0.36 mg |
| Carrot, raw | 0.36 mg |
| Mustard, yellow, ready made | 0.36 mg |
| Cranberry, raw | 0.36 mg |
| Grape juice | 0.36 mg |
| Carrot, raw | 0.36 mg |
| Persimmon, kaki fruit, raw | 0.355 mg |
| Sweetcorn, on-the-cob, raw | 0.35 mg |
| Spinach, chopped, frozen | 0.35 mg |
| Dragée, average values | 0.35 mg |
| Dock (US), sorrel (UK), raw | 0.349 mg |
| Oyster, raw | 0.33 mg |
| Liquorice, average values | 0.32 mg |
| Chocolate, milk, with nuts | 0.32 mg |
| Chocolate, milk | 0.32 mg |
| Liver, calf, raw | 0.32 mg |
| Yeast, baker`s, compressed | 0.31 mg |
| Raisin , seedless | 0.31 mg |
| Currant, black, raw | 0.31 mg |
| Chicory, raw | 0.3 mg |
| Chocolate, fancy and filled | 0.3 mg |
| Plaice, fillet, breaded, dybfrost | 0.29 mg |
| Liquorice, salt | 0.29 mg |
| Strawberries, frozen, unsweetened | 0.29 mg |
| Cantharelle, raw | 0.28 mg |
| Snacks, expanded, potatobasis | 0.27 mg |
| Brussels sprouts, raw | 0.27 mg |
| Brussels sprout, frozen | 0.27 mg |
| Sausage, salami | 0.27 mg |
| Liver, duck, raw | 0.258 mg |
| Sweetpotato, raw | 0.258 mg |
| Liver, broiler or fryer, raw | 0.255 mg |
| Aubergine (eggplant), raw | 0.25 mg |
| Beans, green, raw | 0.25 mg |
| Lettuce, looseleaf, raw | 0.25 mg |
| Vinegar | 0.25 mg |
| Jam, fruit, average values | 0.25 mg |
| Strawberries, frozen, sweetened, whole | 0.249 mg |
| Banana, raw | 0.24 mg |
| Cabbage, white, raw | 0.24 mg |
| Swiss roll, average values | 0.24 mg |
| Pepper, hot chili, raw | 0.237 mg |
| Apricot, dried | 0.235 mg |
| Cauliflower, imported, raw | 0.23 mg |
| Potato, raw | 0.23 mg |
| Onion, raw | 0.23 mg |
| Cauliflower, all varieties, raw | 0.23 mg |
| Mussels, boiled | 0.23 mg |
| Cauliflower, danish, raw | 0.23 mg |
| Mussel, raw | 0.23 mg |
| Ginger root, raw | 0.229 mg |
| Sauce, barbeque | 0.225 mg |
| Beans, green, frozen | 0.21 mg |
| Snacks, extruded, cornbased | 0.21 mg |
| Fruit gums | 0.21 mg |
| Cabbage, red, raw | 0.2 mg |
| Macaroni, spaghetti, boiled | 0.2 mg |
| Salt, sea salt (no iodine fortification) | 0.2 mg |
| Pork, liver paste, danish, low fat | 0.2 mg |
| Strawberries, canned | 0.2 mg |
| Soup, tomato, ready to eat | 0.2 mg |
| Apple, dried | 0.2 mg |
| Cauliflower, frozen | 0.197 mg |
| Cabbage, chinese or celery, raw | 0.19 mg |
| Currant, red, raw | 0.19 mg |
| Leek, raw | 0.19 mg |
| Chayote fruit, raw | 0.189 mg |
| Bean sprouts, mung, raw | 0.188 mg |
| Bean sprouts, average values, raw | 0.188 mg |
| Alfalfa seeds, sprouted, raw | 0.188 mg |
| Liver, chicken (hen), raw | 0.18 mg |
| Cabbage, savoy, raw | 0.18 mg |
| Squash, all varieties, raw | 0.175 mg |
| Squash, zucchini, raw | 0.175 mg |
| Carrots, frozen | 0.171 mg |
| Rhubarb, raw | 0.17 mg |
| Rhubarb, frozen | 0.17 mg |
| Gooseberry, raw | 0.17 mg |