Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.06
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.62
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.48
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.51
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.65
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
TahiniSesame Butter from Roasted Kernels2150.81NA4.5480.73NA36920917.3582.331.54
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.43
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.75
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
Sunflower Seed ButterSunflower Seed Butter no Salt310.78NA21511NA32428050.81.462.380.3
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.8
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
Oil Roasted CashewsOil Roasted Cashew Nuts22.21.06NA3.131410.86NA27532710.56.722.771.8
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.89
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.572
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.8
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.97
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.3
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.2
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.5
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.4
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.5106
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.65
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.22
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.148
Blanched HazelnutsBlanched Hazelnuts Or Filberts710.76NA1.5776.36.03NA1483141.9601.052.76
Minerals in Top 100 Cereals & Nuts with the highest Phosphorus content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Phosphorus per 300 calories.
Top 5 cereals & nuts with most amount of phosphorus per 300 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Oat Bran
- Hulled Hemp Seeds
- Cooked Oat Bran