Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.9
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.3
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.05
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.03
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.25
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.83NA6.81292.1NA1158491NA35.31
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.75
Oil Roasted CashewsOil Roasted Cashew Nuts432.04NA6.052731.67NA53163220.3135.353.48
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.7
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.28
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Cashew ButterPlain Cashew Butter no Salt432.2NA5.032580.82NA45754611.5155.162.96
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.75NA4.381735.55NA3107554.102.52.52
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.62
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.85
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.2
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.4
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2910.96NA3.682742.46NA4666994.113.072.8
Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77
Plain Almond ButterPlain Almond Butter no Salt3470.93NA3.52792.13NA5087482.473.31.64
Toasted Dried CoconutToasted Dried Coconut Meat270.81NA3.4922.8NA211554NA372.051
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.3NA3.381153.7NA169768NA342.579.96
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed260.81NA3.36922.8NA209551NA372.041.67
Dried CoconutDried Coconut Meat260.8NA3.32902.75NA20654318.53723
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.5
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)180.22NA3.3460.77NA96220NA130.5673
Blanched HazelnutsBlanched Hazelnuts Or Filberts1491.6NA3.316012.7NA3106584.102.25.8
Blanched AlmondsNuts, almonds, blanched2361.03NA3.282681.84NA4816593.2192.974.5
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.9
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.12
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.6
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.2NA2.471213.7NA263392614.471.13
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.6
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.147
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled640.65NA2.4741.2NA137991NA370.359
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled670.65NA2.38741.3NA1759861.8370.359.45
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.59NA2.31372.6NA155726NA51.48.9
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)110.38NA2.28281.3NA122325NA40.9654
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.65
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted350.73NA2.1642.07NA93427NA191.4350
Boiled European ChestnutsBoiled and Steamed European Chestnuts460.47NA1.73540.85NA99715NA270.2568
Coconut MilkRaw Coconut Milk160.27NA1.64370.92NA1002636.2150.6767.6
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.4814
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes110.3NA1.5510.96NA100361162850.7115.5
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted190.39NA1.5901.7NA102477NA40.9340.2
Japanese ChestnutsRaw Japanese Chestnuts310.56NA1.45491.6NA72329NA141.161.4
Chinese ChestnutsRaw Chinese Chestnuts180.36NA1.4841.6NA96447NA30.8744
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled270.45NA1320.95NA93518NA30.5248.7
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts120.25NA0.97581.1NA66306NA20.661.6
Lotus SeedsRaw Lotus Seeds440.094NA0.95560.62NA168367NA10.2877
Peeled European ChestnutsPeeled Raw European Chestnuts190.42NA0.94300.34NA38484NA20.4952
Roasted European ChestnutsNuts, chestnuts, european, roasted290.51NA0.91331.18NA1075921.220.5740.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted861.32NA0.9620.16NA1751082NA281.0349.7
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 110.16NA0.8780.11NA161071.6300.254.3
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)40.24NA0.81320.81NA59232NA120.5971.4
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt240NA0.850.021NA1967000.2936.6
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat110.16180.7380.11NA161071.68380.254.3
Russian Salad DressingSalad dressing, russian dressing130.058NA0.6100.063NA201731.611330.2238.5
Sesame Salad DressingRegular Sesame Seed Salad Dressing190NA0.60NANA371571.610000.139.2
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled611.07NA0.6500.13NA124875NA230.8359.3
Fat-free French Salad DressingSalad dressing, french dressing, fat-free50.12NA0.5830.024NA08428530.165
Olive OilSalad or Cooking Olive Oil10NA0.5600NA010200
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts110.2NA0.53180.58NA26119NA50.486
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie110.01NA0.490.071NA14791.68040.1859
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed90.067NA0.34150.14NA2731NA60.310.16
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular270.02NA0.3270.038NA2510806610.1239.3
Coconut WaterCoconut Water (liquid From Coconuts)240.04NA0.29250.14NA2025011050.195
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter10NA0.2900NA02060.040.05
Tofu MayonnaiseMayonnaise made with Tofu530.090.40.27520.4NA49661.67730.456.3
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular130.019NA0.2650.031NA158429930.0763.4
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat150.019NA0.2540.029NA12901.68910.0680
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol70NA0.231NANA25141.64860.1321.7
Cottonseed Oil French Salad DressingHome Recipe of French Salad Dressing with Cottonseed Oil6NANA0.2NANANA3241.6658NA24
Home Recipe French Salad DressingSalad dressing, french, home recipe6NANA0.20NANA3241.6658024
Spray-style Salad DressingAssorted Flavors Spray-style Salad Dressing6NANA0.18NANANANANANA1102NA71
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil00NA0.1300NA00000.020
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie60.005NA0.1320.02NA7331.610740.0470
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light50.015NA0.122NANA13360.48330.0771.2
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing60.019NA0.12NANA27502.67500.0781.8
Rice Bran OilOil, rice bran0NANA0.070NANA000000
Composite Household Vegetable ShorteningShortening, vegetable, household, composite10NA0.0700NA000400
Coconut OilOil, coconut10NA0.0500NA00000.020.03
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic00NA0.050NANA00000.010
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic00NA0.050NANA00000.010
Soybean OilSalad or Cooking Soybean Oil00NA0.0500NA00000.010
Minerals in Top 100 Nuts & Oils with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all nuts & oils , sorted by most amount of Iron per 100 grams.
Top 5 nuts & oils with most amount of iron per 100 grams are:
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Sesame Butter from Roasted Kernels
- Dried Pumpkin And Squash Seed Kernels