Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.94
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.58
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.66
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.9
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.33210
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels8.230.24NA1.581060.81NA2211451.71.251.40.94
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels9.060.22NA1.4960.78NA2051371.643.141.330.35
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt120.31NA0.65220.36NA19814613.60.520.910.21
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt9.20.3NA1.1210.34NA18779.3NA0.480.860.16
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.2
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
Sesame FlourHigh fat Sesame Flour30.20.29NA2.968.60.28NA15380.4NA7.82.030.17
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels230.26NA1.37610.25NA13771.66.076.881.80.88
Watermelon Seed KernelsDried Watermelon Seed Kernels9.70.12NA1.3920.29NA136116NA17.81.840.91
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.7
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.6
TahiniSesame Butter from Roasted Kernels71.60.27NA1.5160.24NA12369.65.819.30.780.51
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.17
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.3
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.174
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.4
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.4
Sunflower SeedsDried Sunflower Seed Kernels13.40.31NA0.955.70.33NA1131109.081.540.860.81
Roasted Sesame SeedsRoasted Whole Sesame Seeds1750.44NA2.6630.44NA113846.11.951.270.58
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.1
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.4
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
Whole Sesame SeedsDried Whole Sesame Seeds1700.71NA2.5461.30.43NA11081.761.91.350.82
Sunflower Seed ButterSunflower Seed Butter no Salt10.40.26NA0.6750.40.34NA10893170.490.790.1
Cashew NutsRaw Cashew Nuts6.70.4NA1.2530.3NA1071193.62.171.050.94
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.13
Sesame Seed KernelsDried Hulled Sesame Seed Kernels9.50.22NA154.70.23NA10658.65.457.451.070.59
Coconut WaterCoconut Water (liquid From Coconuts)1260.21NA1.531320.75NA10513165.265530.53500
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.84
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.33
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.3
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.43
Oil Roasted CashewsOil Roasted Cashew Nuts7.40.35NA1.04470.29NA921093.52.240.920.6
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.24
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.5
Pine NutsDried Pine Nuts2.380.2NA0.8237.31.30.4985.488.70.10.30.960.34
Roasted CashewsDry Roasted Cashew Nuts7.840.39NA1.0545.30.14NA85.4982.042.80.980.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.5
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted41.50.64NA0.43300.079NA84.5523NA13.50.524
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.7660
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.27
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.16NA8344.61710.80.8352.4
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.76
Plain Almond ButterPlain Almond Butter no Salt56.50.15NA0.5745.40.35NA82.71220.391.140.540.27
Roasted PistachiosDry Roasted Pistachio Nuts18.70.23NA0.7190.22NA821761.751.050.410.32
Blanched AlmondsNuts, almonds, blanched400.17NA0.5645.40.31NA81.51120.543.220.50.76
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.3373
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7.460.12NA0.9228.70.62NA79.3101193.040.662.44
Roasted AlmondsDry Roasted Almonds450.18NA0.6246.70.37NA78.81190.330.50.550.4
Cashew ButterPlain Cashew Butter no Salt7.330.37NA0.86440.14NA78931.962.560.880.5
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added480.16NA0.61450.41NA76.81150.680.160.510.46
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.2
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry10.40.068NA0.828.30.38NA75.675NA2360.512.05
Boiled European ChestnutsBoiled and Steamed European Chestnuts350.36NA1.3241.20.65NA75.6546NA20.60.1952
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.27
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.67
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.64NA0.3629.80.079NA74521NA13.70.4935.3
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.8
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.2
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.738
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.5565
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.2
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
Almond pasteNuts, almond paste37.60.099NA0.3528.40.19NA56.368.60.921.970.323.07
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.4
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.67
Blanched HazelnutsBlanched Hazelnuts Or Filberts23.70.25NA0.5225.42NA49.31050.6500.350.92
Minerals in Top 100 Cereals & Nuts with the highest Phosphorus content per 100 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 100 calories.
Top 5 cereals & nuts with most amount of phosphorus per 100 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Oat Bran
- Hulled Hemp Seeds
- Cooked Oat Bran