HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.4710
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.36
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Ground NutmegGround Nutmeg Spices1050.59NA1.741051.66NA1222000.919.141.233.56
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.3
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)100.34NA2.0725.51.2NA111295NA3.640.8749
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.43
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.3
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.8
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Onion PowderOnion Powder Spices3380.52NA3.43991.14NA28386712.664.23.564.74
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Garlic PowderGarlic Powder Spices71.60.48NA5.1269.80.89NA375108121.754.42.75.85
Ground Mustard SeedGround Mustard Seed Spices1570.38NA5.442191.45NA4894361237.683.63.1
Poppy SeedPoppy Seed Spices8220.93NA5.581983.83NA4974117.7154.53.4
Red or Cayenne PepperRed or Cayenne Pepper Spice1400.35NA7.361431.9NA27619008.328.32.347.6
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
Ground AllspiceGround Allspice Spices7540.63NA8.051543.36NA12911913.08881.159.65
Ground MaceGround Mace Spices1591.56NA8.781030.95NA69.52921.750.51.455.16
Ground CinnamonGround Cinnamon Spices12170.41NA107321.2NA77.75233.77122.2213
SaffronSaffron Spices1070.32NA10.725527.5NA24416685.41431.0511.5
Black PepperBlack Pepper Spices5291.64111.620415.2NA18915885.86241.4215
Ground ClovesGround Cloves Spices6920.4NA1328466NA11411177.93032.5411
CardamomCardamom Spices3690.37NA13.522127NA1721079NA17.47.28
White PepperWhite Pepper Spices2690.92NA14.5914.36NA178743.145.071.1511.6
Caraway SeedCaraway Seed Spices6210.82NA14.62321.17NA51212171115.34.958.9
RosemaryFresh Rosemary7260.69NA15.22082.2NA1511530NA59.52.13155
Dill SeedDill Seed Spices14910.77NA162521.8NA27211671219.75.17.57
Fennel SeedFennel Seed Spices10400.93NA163355.7NA4231473NA76.53.27.66
Coriander SeedCoriander Seed Spices7140.98NA16.43321.9NA412127626.435.24.738.9
Pumpkin Pie SpiceSpices, pumpkin pie spice5980.42NA17.311914NA1045828.1645.62.087.42
Ground GingerGround Ginger Spices1020.43NA17.719230NA150118250243.268.9
Chili PowderChili Powder Spices3511.06NA18.41591.8NA319207421.730504.5711.4
PeppermintFresh Peppermint10411.4NA21.83435.04NA3132439NA1334.76337
PaprikaPaprika Spice2440.76NA22.51891.7NA33424266.772.34.612
Dried Parsley SpicesSpices, parsley, dried11710.8NA22.641110NA448275714.54645.66.05
Dried Rosemary SpicesSpices, rosemary, dried11600.5NA26.51991.7NA63.48664.1745.32.938.44
Ground SageGround Sage Spices15730.72NA26.84083NA86.710193.5210.54.487.6
Fenugreek SeedFenugreek Seed Spices1631.03NA311771.14NA2757155.8562.22.328.2
Dried TarragonDried Tarragon Spices11580.69NA333538.1NA31830714.47633.977.87
Anise SeedAnise Seed Spices5750.81NA331512.05NA39212834.4514.24.78.5
Celery SeedCelery Seed Spices13521.05NA34.43375.8NA41910719.261225.34.62
Dried Chervil SpicesSpices, chervil, dried17040.56NA40.41652.66NA570600037105119.1
Bay Leaf SpicesSpices, bay leaf7990.4NA41.21157.83NA1085072.7223.555.2
BasilFresh Basil23095.02NA41.383515NA73038483.95210.61201
Dried Oregano SpicesSpices, oregano, dried18080.72NA41.73065.65NA16814265.128.33.0511.2
Ground SavoryGround Savory Spice23510.93NA41.84166.73NA15411595.0726.54.749.93
Dried Coriander LeafDried Coriander Leaf Spices13401.92NA45.77466.83NA517480231.52275.087.85
Dill WeedFresh Dill Weed14511NA463848.8NA4605149NA4266.35600
ThymeFresh Thyme12031.65NA524755.1NA3151809NA26.75.38193
Ground TurmericGround Turmeric Spice1621.25NA5320019NA28820005.96264.3312.4
Cumin SeedCumin Seed Spices7450.69NA532932.67NA39914304.161343.846.45
Dried Dill Weed SpicesSpices, dill weed, dried21150.58NA585354.7NA6443923NA2473.98.66
SpearmintFresh Spearmint13571.64NA814307.62NA4093123NA2057.43583
Dried Marjoram SpicesSpices, marjoram, dried22031.25NA923836NA3391685585.248.46
Dried SpearmintSpearmint, dried15661.62NA9263412NA2912025NA3622.5412
Dried Basil SpicesSpices, basil, dried28842.7NA11691512.6NA35333863.86989.1413.3
Dried Thyme SpicesSpices, thyme, dried20540.93NA1342398.55NA218885559.86.78.47
Minerals in Top 80 Raw Nuts & Spices with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in raw nuts & spices , sorted by least amount of Iron per 300 calories.
Top 5 raw nuts & spices with least amount of iron per 300 calories are:
- Dried Hickorynuts
- Packaged Sweetened Coconut Meat Flakes
- Pecans nuts
- Dried Brazilnuts
- Dried Beechnuts