Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.77
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.03
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.81
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.86
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.4
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.56
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.05
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.92
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
Sunflower Seed ButterSunflower Seed Butter no Salt521.3NA3.342521.68NA54046784.62.433.960.5
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.632500
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.63
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.5
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.5120
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.15262
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.34
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.6
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.82
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.93
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.772
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.52
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.3
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.2
Boiled European ChestnutsBoiled and Steamed European Chestnuts1761.8NA6.62063.26NA3782729NA1030.95260
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1823.2NA1.81490.39NA3692604NA68.52.47176
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.1511
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Almond pasteNuts, almond paste1880.5NA1.751420.93NA2823434.69.831.615.4
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts1181.27NA2.6212710NA2465233.2601.754.6
Minerals in Top 100 Cereals & Nuts with the highest Phosphorus content per 500 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 500 calories.
Top 5 cereals & nuts with most amount of phosphorus per 500 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Oat Bran
- Hulled Hemp Seeds
- Cooked Oat Bran