Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.81592
Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.641407
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.9895
Hemp SeedsHulled Hemp Seeds0.540.690.155NA0.33NA59.700.2700.433.2895
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA893
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA702
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.540.150.0822.680.40.077NA310101.173.9662
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0370.0782.30.30.052NA29.800.9400.292.35614
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0550.133.633.630.41NA12200.72013.51.4595
Lotus SeedsRaw Lotus Seeds3.370.580.131.450.770.57NA94000NANA566
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.160.142.033.420.39NA11500.680NANA561
ChiaDried Chia SeedsNA0.380.15.45NANANA30.200.99NA0.31NA531
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.45461
Sesame FlourHigh fat Sesame Flour1.71.530.167.621.670.087NA17.7000NANA460
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.960450
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA450
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1.60.640.252.880.360.077NA50.80000.130410
Watermelon Seed KernelsDried Watermelon Seed Kernels00.10.0781.90.190.048NA31.2000NANA407
OatsOats00.590.110.741.040.0921743000NANA403
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.580380
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA020373
TahiniSesame Butter from Roasted Kernels1.50.620.242.750.350.075NA49.40000.130369
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.6364
FlaxseedSeeds, flaxseed00.920.091.730.550.27194900.3400.172.4361
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA356
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.2356
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.68355
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA354
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.55351
Sunflower SeedsDried Sunflower Seed Kernels1.540.760.184.30.580.69NA11700.720180339
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.430.132.430.0270.43NA52000NANA339
Oat FlourPartially Debranned Oat Flour00.510.0931.10.150.093NA23.80000.522.38336
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA334
BrazilnutsDried Brazilnuts00.280.0160.130.0840.046NA1000.3202.570330
Whole Sesame SeedsDried Whole Sesame Seeds00.410.132.360.0260.41NA50.80000.130329
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0260.0793.30.570.27NA11501.3011NA324
Cashew NutsRaw Cashew Nuts00.230.0310.580.470.23NA13.600.2700.4918.5322
TriticaleTriticale00.370.121.281.180.12NA650000.8NA320
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1.430.330.0432.760.140.19NA54.70000.80317
Coconut WaterCoconut Water (liquid From Coconuts)00.470.91.260.680.51NA47.4038000316
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.68315
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.67311
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA303
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA303
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.73303
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.27302
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.24295
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.2292
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.7292
Brown Rice FlourRice flour, brownNA0.370.0665.241.30.61NA13.20000.5NA279
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA277
Oil Roasted CashewsOil Roasted Cashew Nuts00.190.110.90.460.17NA1300.1600.4818275
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.6122268
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA264
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.67263
Pistachio NutsRaw Pistachio Nuts140.470.0860.70.280.91NA27.30301.53NA263
Barley flourBarley flour or meal00.320.0995.450.130.347.56.960000.51.9257
Pine NutsDried Pine Nuts0.450.160.11.960.140.0425.751500.3604.1624256
Roasted CashewsDry Roasted Cashew Nuts00.10.10.730.640.13NA360000.4818256
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.2256
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.49254
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted21.70.590.3510.71.460.61NA85.50110NANA254
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.76252
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.83252
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.49251
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA249
AlmondsNuts, almonds00.110.591.870.240.07129.522.800013.30249
Plain Almond ButterPlain Almond Butter no Salt00.020.461.540.160.052826000120248
Roasted PistachiosDry Roasted Pistachio Nuts6.80.360.120.720.270.59NA26.701.5701.146.92246
Blanched AlmondsNuts, almonds, blanched00.0970.361.780.160.058NA25000120245
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.5244
Dried PilinutsNuts, pilinuts, dried0.830.380.0390.220.20.048NA2500.25NANANA240
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.310.166.60.660.23NA49NANANA0.140.75238
Roasted AlmondsDry Roasted Almonds00.0390.61.820.160.068NA27.6000120236
Cashew ButterPlain Cashew Butter no Salt00.160.0960.820.610.13NA34.8000NANA234
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.35232
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0450.391.80.110.058NA13.3000130230
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.2228
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.430.122.870.850.21NA53.6000NANA227
Boiled European ChestnutsBoiled and Steamed European Chestnuts2.30.340.241.670.720.53NA870610NANA227
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.71226
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.25226
Millet FlourMillet flourNA0.320.0574.7310.29NA33NA0NA0.0860.63224
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.86224
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled21.40.520.39.461.460.53NA87.50110NANA221
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA219
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.560.190.0732.040.410.17NA2100NANANA213
SeitanVital wheat gluten000000NA000000211
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.30.195.450.430.18NA37.7NANANA0.19NA208
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA206
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.25200
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.07193
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.88188
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA181
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.25173
Almond pasteNuts, almond paste00.0540.270.930.0740.024NA4800.06608.870169
WalnutsEnglish Walnuts0.460.160.0690.520.260.257.944500.600.321.24159
HickorynutsDried Hickorynuts3.20.40.060.410.80.088NA18.300.910NANA153
Dry PastaDry Unenriched Pasta00.0730.0491.370.350.11NA14.60000.0890.081153
Blanched HazelnutsBlanched Hazelnuts Or Filberts0.950.230.0520.740.390.28NA37.200.9508.35NA148
Vitamins 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 vitamins 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