The main phosphorus store in seeds. Reduces absorption of iron and zinc from the same meal; soaking, sprouting and fermentation lower it.
27 foods, grouped by presence band. Bands are used instead of amounts because compound content swings widely with cultivar, soil, storage and preparation — a single number per food would look more precise than the measurements justify.
Consistently reported in this food in amounts researchers treat as meaningful.
Prunus dulcis
The edible seed of a stone fruit closely related to the peach, eaten raw, roasted or ground into flour and butter. The USDA…
Phaseolus vulgaris
A common bean variety whose dark seed coat carries anthocyanin pigments, staple across Latin America and the Caribbean. The USDA…
Oryza sativa
Rice with the bran and germ left intact, removing only the inedible hull. The USDA reference entry is for raw grain, and rice…
Cicer arietinum
A pulse eaten whole, ground into gram flour, or blended into hummus, with the large kabuli and small desi types differing in seed…
Phaseolus vulgaris
The large red-skinned variety of the common bean, and the one carrying the highest concentration of the toxic lectin…
Lens culinaris
Flat pulses sold whole or split, and the only common legume that cooks from dry without soaking. The USDA reference entry is for…
Panicum miliaceum
A group of small-seeded, drought-tolerant cereals staple across the Sahel and South Asia, sold hulled and cooked like rice or…
Arachis hypogaea
Botanically a legume that ripens underground, not a tree nut, though its fat content and culinary use put it with the nuts. The…
Cucurbita pepo
The hulled green kernels of certain pumpkin and squash varieties, eaten raw or roasted. The USDA reference entry is for the dried…
Secale cereale
A cold-hardy cereal grain used mainly for dense breads and crispbreads in northern and eastern Europe. The USDA reference entry…
Sesamum indicum
Small oil-rich seeds used whole, toasted, or ground into tahini across the Middle East, Africa and East Asia. The USDA reference…
Glycine max
The legume behind tofu, soy milk, tempeh and miso, eaten either as mature dry beans or as edamame, the immature green pod…
Helianthus annuus
The hulled kernels of the sunflower, one of the densest common food sources of vitamin E. The USDA reference entry is for the…
Triticum aestivum
The entire wheat kernel — bran, germ and endosperm — either milled into wholemeal flour or cooked whole as berries. The USDA…
Recorded in this food without a dependable quantity attached to it.
Hordeum vulgare
A cereal grain sold either hulled, with the bran intact, or pearled, with the bran abraded away. The USDA reference entry is for…
Bertholletia excelsa
Large seeds harvested from wild Amazonian trees, notable for concentrating selenium from the soil to a degree no other common…
Fagopyrum esculentum
A pseudocereal seed from a plant in the rhubarb family, unrelated to wheat and free of gluten. The USDA reference entry is for…
Anacardium occidentale
The kidney-shaped seed that grows beneath the cashew apple, always sold shelled and heat-treated because the shell contains…
Salvia hispanica
Tiny seeds from a Mexican member of the mint family that form a thick gel when hydrated, because of soluble mucilage in the seed…
Linum usitatissimum
The seed of the flax plant, sold whole, ground or pressed for oil, and the densest common dietary source of plant lignans. The…
Pisum sativum
Immature seeds of the pea plant, eaten fresh or frozen while still sweet and starchy rather than dried. Unlike the dried pulses…
Corylus avellana
The round nut of the hazel shrub, mostly grown in Turkey and Italy and largely destined for confectionery. The USDA reference…
Cannabis sativa
The hulled seed of industrial hemp, a cannabis variety bred to contain negligible THC. The USDA reference entry is for the hulled…
Chenopodium quinoa
A pseudocereal seed from a plant related to spinach and beet, cooked and used as a grain. The USDA reference entry is for the…
Avena sativa
Whole oat groats that have been steamed and pressed flat so they hydrate quickly. The USDA reference entry is for the dry flake;…
Sorghum bicolor
A drought-tolerant cereal eaten whole, milled into flour or popped, and free of gluten. The USDA reference entry is for the dry…
Whole cooked soybeans bound into a firm cake by Rhizopus mould, an Indonesian ferment that keeps the beans intact rather than…