SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA252NA274
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA335NA431
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.2
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.54
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.67346
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.97
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817
Oil Roasted PecansNuts, pecans, oil roasted, without salt added470.84NA1.7384.62.6NA1842744.20.73.130.79
Almond pasteNuts, almond paste1880.5NA1.751420.93NA2823434.69.831.615.4
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1823.2NA1.81490.39NA3692604NA68.52.47176
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.3
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts48.70.4NA1.85822.1NA1382538.152.80.91.12
Roasted European ChestnutsNuts, chestnuts, european, roasted591.03NA1.8667.32.4NA21812082.454.11.1682.6
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.79
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)9.90.58NA279.22NA146574NA29.71.46177
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.73
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.5120
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.5
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
YokanYokan, prepared from adzuki beans and sugar520.056NA2.2334.60.27NA7786.54.421600.1368
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.7
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.93
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed190.59NA2.4667.32.03NA153403NA271.51.22
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.27
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.95
Blanched HazelnutsBlanched Hazelnuts Or Filberts1181.27NA2.6212710NA2465233.2601.754.6
Soy VermicelliVermicelli, made from soy832.9NA2.733.02NANA30.24.5340.86.046.418
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1420.34NA2.752420.83NA78337256.67568331.9567
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.82
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.34
Toasted Dried CoconutToasted Dried Coconut Meat230.69NA2.8677.72.37NA178468NA31.31.730.84
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.3
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.60.12NA3.14.270.14NA45.614.211.314.20.5819
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.772
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted39.70.81NA3.141883.57NA213998NA8.371.9584
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts39.20.81NA3.171903.6NA2161000NA6.541.96201
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled89.60.87NA3.2991.74NA23413182.449.50.4712.6
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.4712
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.03
Sunflower Seed ButterSunflower Seed Butter no Salt521.3NA3.342521.68NA54046784.62.433.960.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts951.35NA3.41344.3NA2405843.1701.931.95
SILK Peach soy yogurtSILK Peach soy yogurt936NANA3.4NANANANANANA79.8NA406
SILK Strawberry soy yogurtSILK Strawberry soy yogurt936NANA3.4NANANANANANA79.8NA410
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)16.70.57NA3.4542.41.98NA185492NA6.061.4581.7
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.6
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.14242
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1000NANA3.64NANANANANANA85.2NA444
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1000NANA3.64NANANANANANA68NA444
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1000NANA3.64NANANANANANA85.2NA444
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1000NANA3.64NANANANANANA85.2NA441
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1000NANA3.64NANANANANANA85.2NA441
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
Chocolate SoymilkUnfortified Chocolate Soymilk1981.63NA3.8119NANA4051135384212.7679
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.27240
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.73
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.08
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.5258
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.52
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.08183
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.05
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.7283
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts981.82NA4.731615.14NA2321063NA44.63.57768
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.8299
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.2552
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.63
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted871.8NA5.221595.14NA2311062NA47.33.56124
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.5
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.04121
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2741.1NA5.431281.6NA4101000NA9062.52299
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.24294
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.81
Tofu YogurtTofu yogurt6280.4NA5.64213NANA202250691861.65412
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.68310
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.1815
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.06285
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3
Minerals in Top 100 Nuts & Legumes with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by least amount of Iron per 500 calories.
Top 5 nuts & legumes with least amount of iron per 500 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Oil-Roasted Peanuts no Salt
- Glazed Walnuts
- Dry-roasted Peanuts, no salt