Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.960450
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA450
OatsOats00.590.110.741.040.0921743000NANA403
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.580380
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.6364
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
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA334
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
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA277
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA264
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
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.76252
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.49251
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.5244
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.35232
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.2228
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
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA219
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
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
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.280.0791.550.710.12NA21.2000NANA75.8
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0460.0760.220.390.03NA4.6000NANA62
Cooked CouscousCouscous, cooked00.170.0722.630.990.14NA400000.350.2759
Cooked Rice NoodlesRice noodles, cooked00.050.0110.20.0310.017NA2.780000.083055.6
Vitamins in Top 40 Whole Cereals with the highest Phosphorus content per 300 kcal
In the above table you can find and compare the amount of vitamins in whole cereals , sorted by most amount of Phosphorus per 300 calories.
Top 5 whole cereals with most amount of phosphorus per 300 calories are:
- Uncooked Amaranth Grain
- Durum Wheat
- Oats
- Cooked Quinoa
- Raw Wild Rice