Magnesium

Hemp hearts gives the most magnesium per serving: 210 mg in 3 tbsp.

1. Hemp hearts: 210 mg in 3 tbsp
2. Pumpkin seeds: 168 mg in 1 oz handful
3. Soybeans (cooked): 148 mg in 1 cup cooked
4. Watermelon seeds: 146 mg in 1 oz handful
5. Black beans (cooked): 120 mg in 1 cup cooked
6. Amaranth: 119 mg in 1/4 cup dry
7. Quinoa (cooked): 118 mg in 1 cup cooked
8. Black gram (cooked): 113 mg in 1 cup cooked
9. Edamame (cooked): 99 mg in 1 cup
10. Buckwheat: 98 mg in 1/4 cup dry