Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.832653
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.42345
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.51492
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA1488
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA1169
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.08768
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.60751
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA749
OatsOats00.980.181.241.740.152872000NANA672
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.630633
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.30621
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.66606
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA594
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.33593
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.8591
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA591
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.6584
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.96559
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA557
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA533
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.8525
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.78519
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA506
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA505
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.9505
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.4503
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.73491
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.652487
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.86486
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA464
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA461
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.99204446
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA439
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.78439
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.2429
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.772426
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.82424
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.26420
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.05420
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.81419
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA415
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.48406
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.24396
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.9387
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.3380
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA378
MilletRaw Millet00.560.386.241.120.51151120000.0661.2377
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.42377
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.05373
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.1373
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA365
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA354
SeitanVital wheat gluten000000NA000000351
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA346
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA344
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.41333
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.45322
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.13314
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA302
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.41288
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.13255
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.4243
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA243
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.063241
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA226
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.0410224
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.0410224
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.25220
Dry Rice NoodlesRice noodles, dry00.0430.0230.30.070.021NA4.120000.150210
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.13205
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.13205
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA189
SemolinaSemolina, unenriched00.390.114.60.810.14NA100000NANA189
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.190184
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.26182
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.150165
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.150165
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.730.65.40.60.11NA17300NANANA161
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.67161
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.14158
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.14158
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA150
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0970.0672.221.860.2NA12.5000NANA150
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.040149
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.41148
Wheat FlourUnenriched All-purpose White Wheat Flour00.160.0551.70.60.06NA35.70000.0820.41148
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0770.0621.541.60.19NA7.7000NANA142
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA142
Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.150134
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA133
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0980.0672.231.80.24NA8.38000NANA133
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0770.0621.541.530.23NA7.7000NANA127
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.630.0625.741.530.23NA227000NANA127
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.470.132.581.20.2NA35.4000NANA126
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA112
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0530.051.87NA0.073NA16.6NANANANANA109
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.63104
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0760.130.370.660.05NA7.63000NANA103
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.4598
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA96
Vitamins in Top 100 Cereals with the highest Phosphorus content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Phosphorus per 500 calories.
Top 5 cereals with most amount of phosphorus per 500 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Oat Bran
- Cooked Oat Bran
- Crude Wheat Germ