Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.28
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.68
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.32
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.88
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.1
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.82.6NA9.651833NA1641696NA4.257.51.4
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3
Oil Roasted CashewsOil Roasted Cashew Nuts612.9NA8.583872.36NA75389628.818.47.64.93
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.4
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7
Cashew ButterPlain Cashew Butter no Salt613.1NA7.133661.16NA64877416.321.37.34.2
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1742.5NA6.22457.87NA43910705.803.543.57
Sunflower Seed ButterSunflower Seed Butter no Salt912.26NA5.844412.94NA9448161484.256.930.88
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.62
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt992.6NA5.41833NA163712051124.257.51.7
Roasted AlmondsDry Roasted Almonds3801.56NA5.33953.16NA66810112.834.254.73.4
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.93
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added4121.35NA5.23883.5NA6619915.81.44.353.97
Dried PilinutsNuts, pilinuts, dried2061.36NA54283.28NA815719NA4.254.23.93
Plain Almond ButterPlain Almond Butter no Salt4921.32NA4.953953.02NA72010603.49.924.662.32
Toasted Dried CoconutToasted Dried Coconut Meat38.31.15NA4.81303.97NA299785NA52.42.91.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1021.86NA4.81635.26NA2401089NA483.6414
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed371.14NA4.761303.94NA296781NA52.42.92.37
Dried CoconutDried Coconut Meat371.13NA4.71283.9NA29277026.252.42.854.25
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds780.98NA4.73710.7NA1301303NA25.514.66.38
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)25.50.32NA4.6865.21.1NA136312NA18.40.79103
Blanched HazelnutsBlanched Hazelnuts Or Filberts2112.27NA4.6822718NA4399335.803.18.2
Blanched AlmondsNuts, almonds, blanched3351.46NA4.653802.6NA6829344.54274.26.4
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.36
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.3
PecansPecans nuts991.7143.61726.38223935815.406.425
Oil Roasted PecansNuts, pecans, oil roasted, without salt added951.7NA3.51725.24NA3735568.51.46.341.6
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.36
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.85
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled950.92NA3.371051.84NA24813982.5552.40.513.4
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.6
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15.60.54NA3.2339.71.85NA173461NA5.671.3676.4
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.76
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.61.03NA2.98912.93NA132605NA272.0370.7
Boiled European ChestnutsBoiled and Steamed European Chestnuts65.20.67NA2.4576.51.2NA1401013NA38.30.3597
Coconut MilkRaw Coconut Milk22.70.38NA2.3252.41.3NA1423738.821.30.9596
Almond pasteNuts, almond paste2440.64NA2.271841.2NA3664455.9512.82.120
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes15.60.42NA2.1472.31.36NA14251223404122
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted270.55NA2.131282.42NA145676NA5.671.357
Japanese ChestnutsRaw Japanese Chestnuts440.8NA2.0669.52.26NA102466NA201.5687
Chinese ChestnutsRaw Chinese Chestnuts25.50.51NA21192.27NA136634NA4.251.2362.3
Glazed WalnutsNuts, walnuts, glazed101NANA1.83NANANANA329NA632NA8.9
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled38.30.63NA1.4345.41.35NA132734NA4.250.7469
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts170.35NA1.3782.21.55NA94434NA2.830.8587.3
Lotus SeedsRaw Lotus Seeds62.40.13NA1.3579.40.88NA238520NA1.40.4109
Peeled European ChestnutsPeeled Raw European Chestnuts270.59NA1.3342.50.48NA54686NA2.830.6973.7
Roasted European ChestnutsNuts, chestnuts, european, roasted410.72NA1.346.81.67NA1528391.72.830.8157.4
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1221.87NA1.28880.23NA2481534NA39.71.4670.4
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.670.33NA1.1545.41.15NA83.6329NA170.84101
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled86.51.5NA0.85710.19NA1761240NA32.61.1884
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts15.60.29NA0.7525.50.82NA37169NA7.10.57122
Coconut WaterCoconut Water (liquid From Coconuts)340.057NA0.4135.40.2NA28.33541.41490.14135
Minerals in Top 70 Nuts with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in all nuts , sorted by most amount of Iron per 5 ounces.
Top 5 nuts with most amount of iron per 5 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