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
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.331492
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA1488
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA1169
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.531103
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.91023
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.3992
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA944
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.260.233.45.70.65NA19201.130NANA935
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA885
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.08768
Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA767
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.60751
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA749
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.220683
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA678
OatsOats00.980.181.241.740.152872000NANA672
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.630633
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.30621
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.210615
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.66606
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.03601
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
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.20300565
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA565
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.96559
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA557
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.30550
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.220549
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0430.135.470.950.45NA19202.2018.5NA540
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.8131536
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA533
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.330529
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA79063000526
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
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.7930458
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
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA438
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.2429
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.9340427
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.2427
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted36.20.990.58182.441NA143018.40NANA423
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
AlmondsNuts, almonds00.180.983.120.410.1249.238000220415
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.70414
Roasted PistachiosDry Roasted Pistachio Nuts11.40.610.21.20.450.98NA44.602.6201.911.5410
Blanched AlmondsNuts, almonds, blanched00.160.62.970.270.097NA41.5000200408
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.48406
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA400
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.24396
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA46000200394
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA389
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.9387
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.40384
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.3380
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA378
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.80.560.42.81.20.89NA14501020NANA378
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
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled35.70.860.5115.82.430.89NA1460180NANA369
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
Almond pasteNuts, almond paste00.090.451.550.120.039NA79.700.11014.80282
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.06265
HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA256
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.13255
Blanched HazelnutsBlanched Hazelnuts Or Filberts1.60.380.0871.230.650.47NA6201.6014NA246
Vitamins 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 vitamins 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