8 Fruits With More Manganese Than a Sweet Potato

Eight fruits contain more manganese per 100 grams than a sweet potato, which has 0.26 mg of manganese per 100 g. The highest manganese levels are found in coconut at 1.50 mg, followed by pineapple at 0.93 mg, and raspberry at 0.67 mg.

This article presents a ranked list of fruits that surpass the manganese content of a sweet potato. Each fruit's manganese value is measured per 100 grams.

Fruits With More Manganese Than a Sweet Potato

The following table ranks the fruits 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	Coconut	1.50 mg	65%	477%
2	Pineapple	0.93 mg	40%	258%
3	Raspberry	0.67 mg	29%	158%
4	Blackberry	0.65 mg	28%	150%
5	Strawberry	0.39 mg	17%	50%
6	Cranberry	0.36 mg	16%	38%
7	Persimmon	0.36 mg	16%	38%
8	Blueberry	0.34 mg	15%	31%

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 fruits 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 fruits have the most manganese?

Coconut, pineapple, and raspberry have the most manganese among the fruits listed. Coconut leads with 1.50 mg, followed by pineapple at 0.93 mg, and raspberry at 0.67 mg, all per 100 grams.

Does a sweet potato have a lot of manganese?

A sweet potato contains 0.26 mg of manganese per 100 grams, which is 11% of the Daily Value of 2.3 mg. While this is a moderate amount, several fruits exceed it.

How much manganese do you need per day?

The recommended daily intake of manganese is 2.3 mg for adults. This amount can vary based on age and gender, but it's essential to meet this requirement for optimal health.

Are these manganese values per 100 grams or per serving?

The manganese values provided are per 100 grams for each fruit. This standard measurement allows for easy comparison among the different fruits listed.

Key Takeaways

• Eight fruits have higher manganese content than a sweet potato.
• A sweet potato contains 0.26 mg of manganese per 100 g.
• Coconut has the highest manganese content at 1.50 mg per 100 g.
• Daily manganese needs for adults are 2.3 mg.