Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.6531
Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.88469
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.3298
Hemp SeedsHulled Hemp Seeds0.180.230.0521.66NA0.11NA2000.0900.141.07298
Cooked Oat BranOat bran, cooked00.40.0850.360.540.063NA15000NANA298
Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA234
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.180.0490.0270.890.130.026NA10.400.3400.391.3221
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0120.0260.770.0990.017NA9.9300.3100.0980.78205
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0180.0421.21.20.14NA40.700.2404.50.46198
Lotus SeedsRaw Lotus Seeds1.120.190.0450.480.260.19NA31.5000NANA189
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.0530.0460.681.140.13NA38.400.230NANA187
ChiaDried Chia SeedsNA0.130.0351.8NANANA1000.33NA0.1NA177
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.8154
Sesame FlourHigh fat Sesame Flour0.570.510.0542.540.560.029NA5.9000NANA153
Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.320150
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA150
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels0.530.210.0820.960.120.026NA170000.0440137
Watermelon Seed KernelsDried Watermelon Seed Kernels00.0340.0260.640.0620.016NA10.4000NANA136
OatsOats00.20.0360.250.350.0315.6314.4000NANA134
Cooked QuinoaQuinoa, cooked00.0890.0920.34NA0.1NA350000.530127
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.660124
TahiniSesame Butter from Roasted Kernels0.50.210.0790.920.120.025NA16.50000.0420123
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.53121
FlaxseedSeeds, flaxseed00.310.030.580.180.0896.3316.300.1100.0580.81120
Cooked TeffTeff, cooked00.180.0330.9NA0.096NA180NANANANA119
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.07119
Soft White WheatWheat, soft white00.120.0311.40.250.11NA120000.30.56118
Cooked SpeltSpelt, cooked00.0810.0242.02NA0.063NA10.200NA0.2NA118
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.52117
Sunflower SeedsDried Sunflower Seed Kernels0.510.250.0611.430.190.23NA3900.2406.020113
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.140.0440.810.0090.14NA17.3000NANA113
Oat FlourPartially Debranned Oat Flour00.170.0310.360.050.031NA7.920000.170.79112
Cooked KamutCooked Khorasan WheatNA0.0720.0231.75NA0.053NA8.330NANA0.18NA111
BrazilnutsDried Brazilnuts00.0940.0050.0450.0280.015NA3.3400.1100.860110
Whole Sesame SeedsDried Whole Sesame Seeds00.140.0430.790.0090.14NA170000.0440110
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0090.0261.10.190.089NA38.400.4403.7NA108
Cashew NutsRaw Cashew Nuts00.0760.010.190.160.075NA4.5200.0900.166.17107
TriticaleTriticale00.120.040.430.390.041NA21.70000.27NA107
Sesame Seed KernelsDried Hulled Sesame Seed Kernels0.480.110.0140.920.0460.063NA18.20000.270106
Coconut WaterCoconut Water (liquid From Coconuts)00.160.30.420.230.17NA15.8012.6000105
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.56105
Hard white WheatWheat, hard white00.110.0321.30.280.11NA110000.30.56104
BuckwheatBuckwheat00.0290.122.050.360.0615.428.75000NANA101
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA101
Hard Red Spring WheatWheat, hard red spring00.150.0331.740.280.1NA130000.310.58101
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.1101
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.7598
Whole Wheat PastaDry Whole-Wheat PastaNA0.120.0622.470.250.08NA19.60NA00.130.497
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.0890.0571.60.30.058NA8.43NA000.160.5797
Brown Rice FlourRice flour, brownNA0.120.0221.750.440.2NA4.40000.17NA93
Roasted BuckwheatRoasted Buckwheat Groats00.0650.0781.50.360.1NA12000NANA92
Oil Roasted CashewsOil Roasted Cashew Nuts00.0630.0380.30.150.056NA4.300.05200.16692
Spinach Spaghetti Dry Spinach Spaghetti 6.20.10.0531.220.330.087NA130000.240.789.2
SorghumSorghum Grain00.10.0291.120.110.13NA6.080000.15NA88
BulgurDry Bulgur00.0680.0341.50.30.1NA7.90000.0180.5687.7
Pistachio NutsRaw Pistachio Nuts4.640.160.0290.230.0930.3NA9.10100.51NA87.5
Barley flourBarley flour or meal00.110.0331.80.0420.112.52.30000.170.6485.8
Pine NutsDried Pine Nuts0.150.0540.0340.650.0470.0141.95.0500.1201.4885.4
Roasted CashewsDry Roasted Cashew Nuts00.0350.0350.240.210.045NA120000.166.0585.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.10.0662.10.180.062NA140000.150.485.2
Long-grain Brown RiceRaw Long-grain Brown Rice00.150.0261.770.290.131.366.270000.160.1684.7
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted7.250.20.123.570.490.2NA28.503.670NANA84.5
Cooked MilletMillet, cooked00.0890.0691.10.140.091NA160000.0170.2584
Barley Malt flourBarley malt flour0.280.0860.0851.560.160.18NA10.500.1700.160.6184
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.140.0562.10.310.1NA7.30000.140.1683.7
Cooked Spinach SpaghettiSpaghetti, spinach, cooked6.150.0750.0791.180.140.074NA9.23000NANA83
AlmondsNuts, almonds00.0350.20.620.0810.0249.847.60004.43083
Plain Almond ButterPlain Almond Butter no Salt00.0070.150.510.0520.0179.338.630003.94082.7
Roasted PistachiosDry Roasted Pistachio Nuts2.270.120.0410.240.090.2NA8.900.5200.382.382
Blanched AlmondsNuts, almonds, blanched00.0320.120.590.0530.019NA8.30004.03081.5
Cooked Wild RiceWild rice, cooked00.0510.0861.270.150.13NA25.70000.240.581
Dried PilinutsNuts, pilinuts, dried0.280.130.0130.0720.0670.016NA8.3400.083NANANA80
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.10.0532.20.220.077NA16.3NANANA0.0470.2579.3
Roasted AlmondsDry Roasted Almonds00.0130.20.610.0540.023NA9.20004078.8
Cashew ButterPlain Cashew Butter no Salt00.0530.0320.270.20.043NA11.6000NANA78
Whole Sorghum FlourWhole-grain Sorghum Flour00.0920.0171.250.150.091NA6.96NA0.22NA0.141.877.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0150.130.60.0380.019NA4.450004.28076.8
Boiled BuckwheatCooked Buckwheat Groats00.0430.0421.020.390.084NA15.20000.0982.0776
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.140.0390.960.280.071NA18000NANA75.6
Boiled European ChestnutsBoiled and Steamed European Chestnuts0.760.110.0790.560.240.18NA29020.40NANA75.6
MilletRaw Millet00.110.0771.250.220.1322.50000.0130.2475.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3.050.0680.0220.530.180.1NA6.930000.120.08375.3
Millet FlourMillet flourNA0.110.0191.580.330.097NA11NA0NA0.0290.2174.6
Hulled BarleyBarley, hulled0.280.180.0811.30.080.09NA5.370000.160.6274.6
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled7.140.170.13.150.490.18NA2903.630NANA74
Brown RiceRaw Medium-grain Brown Rice00.110.0121.20.410.14NA5.52000NANA73
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry2.520.0650.0240.680.140.058NA700NANANA71
SeitanVital wheat gluten000000NA00000070.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.0990.0651.80.140.061NA12.6NANANA0.063NA69
Cooked Brown RiceCooked Medium-grain Brown Rice00.0910.0111.20.350.13NA3.57000NANA68.8
CornmealWhole-grain Yellow Cornmeal3.040.110.05610.120.084NA6.90000.120.08366.6
Medium Rye flourRye flour, medium00.0820.0330.490.140.077NA9.740000.411.764.5
Raw Pearled BarleyBarley, pearled, raw0.280.0540.0321.30.080.074NA6.530000.0060.6362.8
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.0420.0180.440.10.046NA4.7600NANANA60.3
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.08257.5
Almond pasteNuts, almond paste00.0180.090.310.0250.008NA1600.02202.96056.3
WalnutsEnglish Walnuts0.150.0520.0230.170.0870.0822.651500.200.110.4153
HickorynutsDried Hickorynuts1.070.130.020.140.270.029NA6.100.30NANA51
Dry PastaDry Unenriched Pasta00.0240.0160.460.120.038NA4.850000.030.02751
Blanched HazelnutsBlanched Hazelnuts Or Filberts0.320.0760.0170.250.130.093NA12.400.3202.8NA49.3
Vitamins 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 vitamins 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