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  • Fatty Acids
  • Omega-3, 6 and 9
  • Good Sources
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Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Phosphorus


cottonseed meal, partially defatted (glandless)

1 oz (28.35 g)

477 mg (38%)

cottonseed flour, low fat (glandless)

1 oz (28.35 g)

450 mg (36%)

cottonseed flour, partially defatted (glandless)

1/4 cup (23.5 g)

375 mg (30%)

rice bran, crude

3 tbsp (22.13 g)

371 mg (30%)

soybeans, mature seeds (raw)

1/4 cup (46.5 g)

327 mg (26%)

amaranth (uncooked)

1/4 cup (48.25 g)

269 mg (22%)

wheat, durum

1/4 cup (48 g)

244 mg (20%)

sesame flour, partially defatted

1 oz (28.35 g)

230 mg (18%)

sesame flour, high-fat

1 oz (28.35 g)

229 mg (18%)

sesame butter, tahini (raw)

2 tbsp (30 g)

226 mg (18%)

tempeh

1/2 cup (83 g)

221 mg (18%)

sesame butter, tahini (roasted)

2 tbsp (30 g)

220 mg (18%)

sesame meal, partially defatted

1 oz (28.35 g)

219 mg (18%)

soybeans, mature seeds (sprouted, stir-fried)

100 g

216 mg (17%)

peanut flour, defatted

1 oz (28.35 g)

215 mg (17%)

sesame flour, low-fat

1 oz (28.35 g)

215 mg (17%)

soy meal, defatted, raw

1/4 cup (30.5 g)

214 mg (17%)

sunflower seed butter

2 tbsp (32 g)

213 mg (17%)

soybeans, mature seeds (cooked)

1/2 cup (86 g)

211 mg (17%)

teff (uncooked)

1/4 cup (48.25 g)

207 mg (17%)

wheat, soft red winter

1/4 cup (42 g)

207 mg (17%)

brazil nuts (dried)

1 oz (28.35 g)

206 mg (16%)

oats

1/4 cup (39 g)

204 mg (16%)

quinoa (uncooked)

1/4 cup (42.5 g)

194 mg (16%)

adzuki beans

1/2 cup (115 g)

193 mg (15%)

wheat flour, white, all-purpose, self-rising, enriched

1/4 cup (31.25 g)

186 mg (15%)

soy nuts (dry roasted)

1 oz (28.35 g)

184 mg (15%)

amaranth grain (cooked)

1/2 cup (123 g)

182 mg (15%)

safflower seed meal, partially defatted

1 oz (28.35 g)

181 mg (14%)

kamut (uncooked)

1/4 cup (46.5 g)

179 mg (14%)

great northern beans (canned)

1/2 cup (131 g)

178 mg (14%)

lentils

1/2 cup (99 g)

178 mg (14%)

soy flour, defatted

1/4 cup (26.25 g)

177 mg (14%)

navy beans (canned)

1/2 cup (131 g)

176 mg (14%)

spelt (uncooked)

1/4 cup (43.5 g)

174 mg (14%)

oat bran (raw)

1/4 cup (23.5 g)

172 mg (14%)

triticale

1/4 cup (48 g)

172 mg (14%)

potato (microwaved, cooked in skin, skin removed)

1 medium (156 g)

170 mg (14%)

wheat, hard white

1/4 cup (48 g)

170 mg (14%)

wheat, soft white

1/4 cup (42 g)

169 mg (14%)

cashew nuts (raw)

1 oz (28.35 g)

168 mg (13%)

almond butter

2 tbsp (32 g)

163 mg (13%)

wheat germ, toasted

2 tbsp. (14.13 g)

162 mg (13%)

yellow bean

1/2 cup (88.5 g)

162 mg (13%)

rye flour, dark

1/4 cup (32 g)

160 mg (13%)

wheat, hard red spring

1/4 cup (48 g)

159 mg (13%)

yardlong beans

1/2 cup (85.5 g)

155 mg (12%)

lentils (sprouted, stir-fried)

100 g

153 mg (12%)

kamut (cooked)

1/2 cup (86 g)

152 mg (12%)

cashew nuts (oil roasted)

1 oz (28.35 g)

151 mg (12%)

teff (cooked)

1/2 cup (126 g)

151 mg (12%)

soy flour, low-fat

1/4 cup (22 g)

148 mg (12%)

buckwheat

1/4 cup (42.5 g)

147 mg (12%)

peanuts (oil roasted, no salt)

1 oz (28.35 g)

147 mg (12%)

wheat bran, crude

1/4 cup (14.5 g)

147 mg (12%)

cashew butter

2 tbsp (32 g)

146 mg (12%)

great northern beans

1/2 cup (88.5 g)

146 mg (12%)

spelt (cooked)

1/2 cup (97 g)

146 mg (12%)

peanut flour, low fat

1 oz (28.35 g)

144 mg (12%)

millet (raw)

1/4 cup (50 g)

142 mg (11%)

soybeans, green (cooked)

1/2 cup (90 g)

142 mg (11%)

quinoa (cooked)

1/2 cup (92.5 g)

141 mg (11%)

rye

1/4 cup (42.25 g)

140 mg (11%)

cashew nuts (dry roasted)

1 oz (28.35 g)

139 mg (11%)

pink beans

1/2 cup (84.5 g)

139 mg (11%)

chickpeas (garbanzo beans)

1/2 cup (82 g)

138 mg (11%)

refried beans, vegetarian

1/2 cup (121 g)

138 mg (11%)

sorghum

1/4 cup (48 g)

138 mg (11%)

wheat, hard red winter

1/4 cup (48 g)

138 mg (11%)

almonds (raw)

1 oz (28.35 g)

137 mg (11%)

almonds (blanched)

1 oz (28.35 g)

136 mg (11%)

rice drink

8 fl oz (240 g)

134 mg (11%)

almonds (dry roasted)

1 oz (28.35 g)

133 mg (11%)

cowpeas (black-eyed peas)

1/2 cup (85.5 g)

133 mg (11%)

lentils (sprouted, raw)

1 cup (77 g)

133 mg (11%)

moth beans

1/2 cup (88.5 g)

133 mg (11%)

rice flour, brown

1/4 cup (39.5 g)

133 mg (11%)

almonds (oil roasted)

1 oz (28.35 g)

132 mg (11%)

winged beans

1/2 cup (86 g)

132 mg (11%)

buckwheat groats (roasted, dry)

1/4 cup (41 g)

131 mg (10%)

navy beans

1/2 cup (91 g)

131 mg (10%)

oat bran (cooked)

1/2 cup (109.5)

130 mg (10%)

oat flour, partially debranned

1 oz (28.35 g)

128 mg (10%)

soybeans, mature seeds (sprouted, steamed)

1 cup (94 g)

127 mg (10%)

soymilk (unfortified)

8 fl oz (244.8 g)

127 mg (10%)

butternuts (dried)

1 oz (28.35 g)

126 mg (10%)

pinto beans

1/2 cup (85.5 g)

126 mg (10%)

potato, red (baked, with skin)

1 medium (173 g)

125 mg (10%)

soybeans, green (raw)

1/4 cup (64 g)

124 mg (10%)

barley malt flour

1/4 cup (40.5 g)

123 mg (10%)

potato, russet (baked, with skin)

1 medium (173 g)

123 mg (10%)

kidney beans

1/2 cup (88.5 g)

122 mg (10%)

barley, hulled

1/4 cup (46 g)

121 mg (10%)

potato (baked, with skin)

1 medium (173 g)

121 mg (10%)

wheat germ, crude

2 tbsp (14.38 g)

121 mg (10%)

black beans

1/2 cup (86 g)

120 mg (10%)

cranberry (roman) beans

1/2 cup (88.5 g)

119 mg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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