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Minerals

Foods Highest in Molybdenum

Top 50 Australian foods ranked by molybdenum content per 100g, sourced from the AFCD.

MineralsUnit: ug per 100g
50
Foods ranked
180 ug
Highest per 100g

Number one

Seed, pumpkin, hulled & dried

Seed and nut products and dishes

180ug per 100g

50 foods ranked, values per 100g

FoodGroupug/100g
1Seed, pumpkin, hulled & driedSeed and nut products and dishes180
2Bar, snack, with >35% nuts, added proteinConfectionery and cereal/nut/fruit/seed bars170
3Lamb, liver, grilled, no added fatMeat, poultry and game products and dishes149
4Peanut butter, smooth & crunchy, no added sugar or saltSeed and nut products and dishes127
5Peanut butter, smooth & crunchy, added sugar & saltSeed and nut products and dishes127
6Bar, snack, with >55% nutsConfectionery and cereal/nut/fruit/seed bars110
7Pasta, legume based, boiled, no added saltCereals and cereal products110
8Biscuit, savoury, seed basedCereal based products and dishes89.0
9Seaweed, nori, driedVegetable products and dishes85.0
10Paste, soybeanLegume and pulse products and dishes83.0
11Wheat germCereals and cereal products70.0
12Textured vegetable protein/soy granulesDairy & meat substitutes68.0
13Muesli, granola, toasted, added nuts & seeds, unfortifiedCereals and cereal products68.0
14Tofu (soy bean curd), firm, as purchasedDairy & meat substitutes68.0
15Pea, green, fresh, rawVegetable products and dishes67.0
16Biscuit, savoury, rice cracker, seaweed flavouredCereal based products and dishes67.0
17Spelt, uncookedCereals and cereal products66.0
18Flour, speltCereals and cereal products66.0
19Biscuit, savoury, from rye flour, crispbreadCereal based products and dishes65.0
20Biscuit, savoury, rice cake, from brown rice, plainCereal based products and dishes62.0
21Couscous, uncookedCereals and cereal products61.0
22Meat alternative, protein (soy/wheat/pea) base, cookedDairy & meat substitutes60.5
23Muesli, untoasted or natural style, added dried fruit, unfortifiedCereals and cereal products60.0
24Meat alternative, legume and/or vegetable base, cookedDairy & meat substitutes56.8
25Parsley, continental, fresh, rawVegetable products and dishes54.4
26Thyme, fresh, rawVegetable products and dishes54.4
27Biscuit, savoury, rice cracker, plainCereal based products and dishes50.0
28Coriander, fresh, rawVegetable products and dishes49.0
29Meat alternative, protein (soy/wheat/pea) base, as purchasedDairy & meat substitutes49.0
30Meat alternative, protein (soy/wheat/pea) base, added vitamins & minerals, as purchasedDairy & meat substitutes49.0
31Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortifiedCereals and cereal products49.0
32Biscuit, savoury, rice cracker, flavoured (excluding seaweed)Cereal based products and dishes48.4
33Spread, yeast, vegemiteMiscellaneous46.6
34Meat alternative, legume and/or vegetable base, as purchasedDairy & meat substitutes46.0
35Seed, chia, driedSeed and nut products and dishes46.0
36Bulgur, uncookedCereals and cereal products44.0
37Snow pea, fresh, fried, no added fatVegetable products and dishes43.8
38Protein powder, whey based, protein >70%, unfortifiedSpecial dietary foods43.0
39Biscuit, savoury, rice cracker, added vegetable powderCereal based products and dishes43.0
40Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)Cereals and cereal products42.0
41Nut, almond, with skin, raw, unsaltedSeed and nut products and dishes40.9
42Nut, almond mealSeed and nut products and dishes40.9
43Nut, cashew, roasted, saltedSeed and nut products and dishes40.0
44Breakfast cereal, puffed or popped rice, added vitamins & minerals (Kellogg's Rice Bubbles)Cereals and cereal products39.8
45Dip, hummus (hommus), commercialSavoury sauces and condiments39.0
46Cocoa powderNon-alcoholic beverages39.0
47Parsley, curly, fresh, rawVegetable products and dishes38.9
48Seed, sunflowerSeed and nut products and dishes38.0
49Snow pea, fresh, boiled, drainedVegetable products and dishes37.6
50Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added vitamins & minerals (Uncle Toby's Fibre Plus)Cereals and cereal products37.4
Rankings

Top Foods by Nutrient

All nutrients
Highest in CalciumHighest in IronHighest in ProteinHighest in Vitamin CHighest in FibreHighest in PotassiumHighest in ZincHighest in MagnesiumHighest in SodiumHighest in FolateHighest in CholesterolHighest in Sugar

Source

Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where molybdenum value is zero or not measured.