16 Foods With More Manganese Than a Sweet Potato

Sixteen foods contain more manganese per 100 grams than a sweet potato, which has 0.26 mg of manganese per 100 g. The highest amounts are found in pecans at 4.50 mg, macadamia nuts at 4.10 mg, and garlic at 1.67 mg.

This article presents a ranked list of foods that have higher manganese content than a sweet potato. All values are measured per 100 grams.

Foods With More Manganese Than a Sweet Potato

The following table ranks foods based on their manganese content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Manganese (per 100 g)	% Daily Value	% More Than a sweet potato
1	Pecan	4.50 mg	196%	1631%
2	Macadamia	4.10 mg	178%	1477%
3	Garlic	1.67 mg	73%	542%
4	Coconut	1.50 mg	65%	477%
5	Brown Rice	0.97 mg	42%	273%
6	Pineapple	0.93 mg	40%	258%
7	Raspberry	0.67 mg	29%	158%
8	Blackberry	0.65 mg	28%	150%
9	Oatmeal	0.60 mg	26%	131%
10	Buckwheat	0.40 mg	17%	54%
11	Strawberry	0.39 mg	17%	50%
12	White Rice	0.37 mg	16%	42%
13	Cranberry	0.36 mg	16%	38%
14	Persimmon	0.36 mg	16%	38%
15	Blueberry	0.34 mg	15%	31%
16	Beet	0.33 mg	14%	27%

For reference, a sweet potato has 0.26 mg of manganese per 100 g, about 11% of the Daily Value (2.3 mg).

Track Your Manganese Intake

Knowing which foods are richest in manganese only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your manganese intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Manganese values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram manganese content is higher than that of a sweet potato (0.26 mg), and ranked highest first. Percent Daily Value uses the US reference intake of 2.3 mg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What food has the most manganese?

The food with the most manganese is pecan, containing 4.50 mg per 100 g.

Does a sweet potato have a lot of manganese?

A sweet potato has a manganese content of 0.26 mg per 100 g, which is relatively low compared to other foods.

How much manganese do you need per day?

The recommended daily intake of manganese is 2.3 mg for adults.

Are these manganese values per 100 grams or per serving?

The manganese values provided are per 100 grams, not per serving.

Key Takeaways

• Pecans have the highest manganese content at 4.50 mg per 100 g.
• Macadamia nuts follow closely with 4.10 mg per 100 g.
• Garlic contains 1.67 mg of manganese per 100 g.
• A sweet potato has 0.26 mg of manganese per 100 g, which is 11% of the Daily Value.