Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.57
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.413
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.312
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.06
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.620
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.97
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715
Oil Roasted CashewsOil Roasted Cashew Nuts1718.1NA2410846.62NA2108250880.651.621.214
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.75
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.05
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.8
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.7
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.9210
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.46
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.34
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.76
Roasted AlmondsDry Roasted Almonds10644.36NA1511078.86NA186928307.9412139.57
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.5
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added11553.8NA14.610879.76NA1850277416.33.971211
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.811
Plain Almond ButterPlain Almond Butter no Salt13773.7NA1411078.46NA201629699.5327.8136.5
Toasted Dried CoconutToasted Dried Coconut Meat1073.22NA13.536511NA8372199NA1478.143.97
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1033.2NA13.336511NA8302187NA1478.16.63
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.9812
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.44118
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)71.40.89NA131833.05NA381873NA51.62.22289
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.7323
Blanched AlmondsNuts, almonds, blanched9374.08NA1310647.3NA1909261612.775.411.818
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.4
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.45
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.4
PecansPecans nuts2784.7639.7104801862109916271501814
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.5
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.4326
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.6
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.37187
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.7
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.5
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)43.71.5NA9.051115.18NA4841290NA163.8214
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.5
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1392.9NA8.332548.2NA3691695NA75.45.68198
Boiled European ChestnutsBoiled and Steamed European Chestnuts1831.87NA6.872143.4NA3932838NA1070.99270
Coconut MilkRaw Coconut Milk63.51.06NA6.51473.64NA397104424.659.52.66268
Almond pasteNuts, almond paste6831.8NA6.355163.4NA1024124616.735.75.8756
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes43.71.17NA62023.8NA39714336411312.861.4
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted75.41.54NA5.953576.78NA4051893NA163.7160
Japanese ChestnutsRaw Japanese Chestnuts1232.23NA5.751946.3NA2861306NA55.64.37244
Chinese ChestnutsRaw Chinese Chestnuts71.41.44NA5.63336.35NA3811774NA123.45174
Glazed WalnutsNuts, walnuts, glazed282NANA5.1NANANANA921NA1770NA25
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1071.77NA41273.78NA3692056NA122.06193
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts47.60.99NA3.852304.35NA2621214NA7.942.4244
Lotus SeedsRaw Lotus Seeds1750.37NA3.772222.46NA6671457NA3.971.1306
Peeled European ChestnutsPeeled Raw European Chestnuts75.41.66NA3.731191.33NA1511921NA7.941.94206
Roasted European ChestnutsNuts, chestnuts, european, roasted1152NA3.61314.7NA42523504.767.942.26161
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3415.24NA3.572460.65NA6954294NA1114.1197
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 43.70.64NA3.4531.80.44NA63.54256.351190.79215
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)160.93NA3.21273.2NA234921NA47.62.34283
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt950NA3.18200.083NA75.4266001.15145
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat43.70.64722.931.80.44NA63.54256.3533260.79215
Russian Salad DressingSalad dressing, russian dressing51.60.23NA2.439.70.25NA79.46876.3544970.87153
Sesame Salad DressingRegular Sesame Seed Salad Dressing75.40NA2.40NANA1476236.3539690.4156
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2424.24NA2.41980.52NA4923473NA913.3235
Fat-free French Salad DressingSalad dressing, french dressing, fat-free200.48NA2.3120.095NA03337.9433850.4258
Olive OilSalad or Cooking Olive Oil3.970NA2.2200NA03.9707.9400
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts43.70.81NA2.171.42.3NA103472NA201.6341
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie43.70.04NA1.635.70.28NA55.63146.3531910.71234
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed35.70.27NA1.3559.50.56NA107123NA241.230.64
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular1070.079NA1.2727.80.15NA99429026230.48156
Coconut WaterCoconut Water (liquid From Coconuts)950.16NA1.15990.56NA79.49923.974170.4377
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter3.970NA1.1500NA07.940240.160.2
Tofu MayonnaiseMayonnaise made with Tofu2100.361.61.072061.6NA1942626.3530681.6224
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular51.60.075NA1.03200.12NA59.53337.9439410.28252
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat59.50.075NA0.99160.12NA47.63576.3535360.24318
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol27.80NA0.913.97NANA9955.66.3519290.5286
Cottonseed Oil French Salad DressingHome Recipe of French Salad Dressing with Cottonseed Oil24NANA0.79NANANA12956.352612NA96
Home Recipe French Salad DressingSalad dressing, french, home recipe24NANA0.790NANA12956.352612096
Spray-style Salad DressingAssorted Flavors Spray-style Salad Dressing24NANA0.71NANANANANANA4374NA282
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil00NA0.5200NA00000.0790
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie240.02NA0.527.940.079NA27.81316.3542630.16278
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light200.06NA0.487.94NANA51.61431.633060.28283
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing240.075NA0.47.94NANA10719810.329770.28325
Rice Bran OilOil, rice bran0NANA0.280NANA000000
Composite Household Vegetable ShorteningShortening, vegetable, household, composite3.970NA0.2800NA0001600
Coconut OilOil, coconut3.970NA0.200NA00000.0790.12
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic00NA0.20NANA00000.040
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic00NA0.20NANA00000.040
Soybean OilSalad or Cooking Soybean Oil00NA0.200NA00000.040
Minerals in Top 100 Nuts & Oils with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all nuts & oils , sorted by most amount of Iron per 14 ounces.
Top 5 nuts & oils with most amount of iron per 14 ounces are:
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Sesame Butter from Roasted Kernels
- Dried Pumpkin And Squash Seed Kernels