HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes2.40.065NA0.33110.21NA22793.5362.50.163.4
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.94
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
Dried CoconutDried Coconut Meat3.940.12NA0.513.60.42NA31.282.32.85.60.30.45
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
Ground NutmegGround Nutmeg Spices350.2NA0.58350.55NA40.666.70.33.050.411.2
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried80.16NA0.6337.70.72NA42.7200NA1.380.392.45
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.53
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.76
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled17.30.18NA0.65200.32NA37269NA100.0952.44
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)3.330.11NA0.698.50.4NA3798NA1.20.2916.3
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
Coconut MilkRaw Coconut Milk6.960.12NA0.71160.4NA43.51142.76.520.2929.4
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.85
Pine NutsDried Pine Nuts2.380.2NA0.8237.31.30.4985.488.70.10.30.960.34
Sunflower SeedsDried Sunflower Seed Kernels13.40.31NA0.955.70.33NA1131109.081.540.860.81
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried200.36NA0.94321.03NA47213NA9.440.712.77
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.7140
Sesame Seed KernelsDried Hulled Sesame Seed Kernels9.50.22NA154.70.23NA10658.65.457.451.070.59
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.5
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.3
Onion PowderOnion Powder Spices1130.17NA1.14330.38NA942894.221.41.21.6
Cashew NutsRaw Cashew Nuts6.70.4NA1.2530.3NA1071193.62.171.050.94
Watermelon Seed KernelsDried Watermelon Seed Kernels9.70.12NA1.3920.29NA136116NA17.81.840.91
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.9
Coconut WaterCoconut Water (liquid From Coconuts)1260.21NA1.531320.75NA10513165.265530.53500
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels8.230.24NA1.581060.81NA2211451.71.251.40.94
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.2
Garlic PowderGarlic Powder Spices240.16NA1.723.30.3NA1253607.22180.91.95
Ground Mustard SeedGround Mustard Seed Spices52.40.13NA1.8730.48NA163145412.561.21.04
Poppy SeedPoppy Seed Spices2740.31NA1.86661.28NA1661372.574.951.51.13
Red or Cayenne PepperRed or Cayenne Pepper Spice46.50.12NA2.4547.80.63NA926332.779.430.782.53
Whole Sesame SeedsDried Whole Sesame Seeds1700.71NA2.5461.30.43NA11081.761.91.350.82
Ground AllspiceGround Allspice Spices2510.21NA2.751.31.1NA433971.0329.30.383.2
Ground MaceGround Mace Spices530.52NA2.9334.30.32NA23970.57170.481.72
Ground CinnamonGround Cinnamon Spices4060.14NA3.3724.37.07NA261741.264.050.744.3
SaffronSaffron Spices360.11NA3.6859.16NA81.35561.847.70.353.84
Black PepperBlack Pepper Spices1760.5313.63.87685.1NA635291.957.970.474.96
Ground ClovesGround Cloves Spices2310.13NA4.39522NA383722.631010.853.6
CardamomCardamom Spices1230.12NA4.573.69NA57.2360NA5.82.42.66
White PepperWhite Pepper Spices89.50.31NA4.8330.41.45NA59.524.71.051.70.383.86
Caraway SeedCaraway Seed Spices2070.27NA4.8777.50.39NA1714063.635.11.652.96
RosemaryFresh Rosemary2420.23NA5.0869.50.73NA50.4510NA200.7151.7
Dill SeedDill Seed Spices4970.26NA5.35840.6NA913893.976.561.72.52
Fennel SeedFennel Seed Spices3470.31NA5.371121.9NA141491NA25.51.072.55
Coriander SeedCoriander Seed Spices2380.33NA5.481110.64NA1374258.811.71.582.97
Pumpkin Pie SpiceSpices, pumpkin pie spice1990.14NA5.7639.84.63NA34.51942.715.20.692.47
Ground GingerGround Ginger Spices340.14NA5.9649.94NA5039416.78.061.12.97
Chili PowderChili Powder Spices1170.35NA6.13530.6NA1066917.2310171.523.8
PeppermintFresh Peppermint3470.47NA7.261141.68NA104813NA44.31.6112
PaprikaPaprika Spice81.20.25NA7.5630.56NA1118092.23241.544
Dried Parsley SpicesSpices, parsley, dried3900.27NA7.551373.36NA1499194.831551.862
Dried Rosemary SpicesSpices, rosemary, dried3870.17NA8.8466.50.56NA212891.4150.982.8
Ground SageGround Sage Spices5240.24NA8.931360.99NA293401.173.51.52.53
Fenugreek SeedFenugreek Seed Spices54.50.34NA10.4590.38NA922381.9520.70.772.74
Dried TarragonDried Tarragon Spices3860.23NA111182.7NA10610241.5211.322.62
Anise SeedAnise Seed Spices1920.27NA1150.40.68NA1314281.54.751.572.83
Celery SeedCelery Seed Spices4510.35NA11.51121.93NA1403573.1411.771.54
Dried Chervil SpicesSpices, chervil, dried5680.19NA13.5550.89NA190200012.4353.73.04
Bay Leaf SpicesSpices, bay leaf2660.13NA13.738.32.6NA361690.897.351.21.74
BasilFresh Basil7701.67NA13.82785NA24312831.317.43.52400
Dried Oregano SpicesSpices, oregano, dried6030.24NA141021.9NA564751.79.4313.75
Ground SavoryGround Savory Spice7840.31NA141392.24NA51.53861.78.821.63.3
Dried Coriander LeafDried Coriander Leaf Spices4470.64NA15.22492.28NA172160110.575.61.72.6
Dill WeedFresh Dill Weed4840.34NA15.31282.94NA1531716NA1422.1200
ThymeFresh Thyme4010.55NA17.31581.7NA105603NA8.91.864.5
Ground TurmericGround Turmeric Spice540.42NA17.666.76.35NA9666728.651.444.1
Cumin SeedCumin Seed Spices2480.23NA17.7980.89NA1334771.444.81.282.15
Dried Dill Weed SpicesSpices, dill weed, dried7050.19NA19.31781.56NA2151308NA82.21.32.9
SpearmintFresh Spearmint4520.55NA271432.54NA1361041NA682.48194
Dried Marjoram SpicesSpices, marjoram, dried7340.42NA30.51282NA1135621.6628.41.332.8
Dried SpearmintSpearmint, dried5220.54NA30.72114.03NA97675NA1210.853.96
Dried Basil SpicesSpices, basil, dried9610.9NA38.53054.2NA11811291.332.63.054.44
Dried Thyme SpicesSpices, thyme, dried6850.31NA44.879.72.85NA732951.67202.242.82
Minerals in Top 80 Raw Nuts & Spices with the lowest Iron content per 100 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 100 calories.
Top 5 raw nuts & spices with least amount of iron per 100 calories are:
- Dried Hickorynuts
- Packaged Sweetened Coconut Meat Flakes
- Pecans nuts
- Dried Brazilnuts
- Dried Beechnuts