Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342
Minerals in Top 40 Whole Cereals with the highest Phosphorus content per 500 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Phosphorus per 500 calories.
Top 5 whole cereals with most amount of phosphorus per 500 calories are:
- Uncooked Amaranth Grain
- Durum Wheat
- Oats
- Cooked Quinoa
- Raw Wild Rice