Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205
Minerals 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 minerals 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