Coconut WaterCoconut Water (liquid From Coconuts)270.280.2500.00305.263.7NANANA1.561.020.41
Peeled European ChestnutsPeeled Raw European Chestnuts2781.770.330.0750.62062.6NANANANANA2.31.33
Lotus SeedsRaw Lotus Seeds1260.750.120.0380.4024.5NANANANANA5.851.35
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.431.43
Chinese ChestnutsRaw Chinese Chestnuts3181.570.230.040.37069.6NANANANANA5.952
Japanese ChestnutsRaw Japanese Chestnuts2180.750.110.0180.17049.5NANANANANA3.22.06
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes64639.737.400.31073.5520.0140.7551.3144.442.14
Coconut MilkRaw Coconut Milk32633.83000.3707.854.73NANANA3.13.252.32
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.07183
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)4684943.600.5409.43NANANANA3.15.153.23
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.673.25
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.063.37
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.13.4
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.33.44
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.723.44
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.83.5
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6133.6
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.64.12
Ground NutmegGround Nutmeg Spices74451.536.800.50704.24NANANA29.58.284.3
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.44.34
BasilFresh Basil32.60.910.0580.450.103.760.430.0280.02802.274.474.5
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.754.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.444.8
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.35
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.25.23
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.7305.26
Onion PowderOnion Powder Spices4831.470.310.0210.3601129.42.371.035.521.514.85.53
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.65.56
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.7216.66
PeppermintFresh Peppermint991.330.350.620.098021NANANANA11.35.37.2
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.57.44
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.47.84
Garlic PowderGarlic Powder Spices4691.030.350.0170.201033.440.440.0992.912.823.58
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.7268.12
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.4299
Dill WeedFresh Dill Weed611.60.0850.0180.1209.95NANANANA2.984.99.34
RosemaryFresh Rosemary1868.34.020.590.63029.3NANANANA204.79.43
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.68269.47
Ground AllspiceGround Allspice Spices37312.33.60.0993.250102NANANANA30.68.6310
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA4010.3
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.411
Red or Cayenne PepperRed or Cayenne Pepper Spice45124.54.620.9411080.314.7NANANA38.61711
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.711.3
Ground CinnamonGround Cinnamon Spices3501.760.490.0160.06201143.081.571.470.02875.35.6611.8
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.54312.5
Ground Mustard SeedGround Mustard Seed Spices72051.42.85.388.40409.620.0284.15.2317.33713
Black PepperBlack Pepper Spices3564.621.970.220.980910.910.330.340.0283614.713.8
Poppy SeedPoppy Seed Spices744596.40.39400404.240.410.523.327.625.514
SaffronSaffron Spices4398.32.251.761.07093NANANANA5.5316.215.7
Ground ClovesGround Cloves Spices38818.45.60.833.770933.371.51.60.028488.4616.8
SpearmintFresh Spearmint62.41.030.270.480.077012NANANANA9.644.6617
Ground MaceGround Mace Spices6734613.50.116.1071.6NANANANA28.69.519.7
CardamomCardamom Spices4419.50.960.170.44097NANANANA39.715.320
White PepperWhite Pepper Spices42030.89NANA097NANANANA3714.720.3
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.72520.6
Caraway SeedCaraway Seed Spices47220.70.880.214.43070.70.91NANANA542823
Coriander SeedCoriander Seed Spices422251.4NA2.5078NANANANA59.417.523
Dill SeedDill Seed Spices43220.61.030.211.36078.2NANANANA3022.723
Chili PowderChili Powder Spices40020.23.50.7610.6070.4106.13.031.0849.31924.5
ThymeFresh Thyme1432.40.660.630.12034.7NANANANA207.924.7
Fennel SeedFennel Seed Spices489210.68NA2.4074NANANANA56.422.426.3
Pumpkin Pie SpiceSpices, pumpkin pie spice485189.260.092109811NANANA218.1628
Ground GingerGround Ginger Spices47563.70.32101024.82.521.730.282012.728
PaprikaPaprika Spice40018.33.030.6410.4076.514.79.53.731.1549.52030
Dried Parsley SpicesSpices, parsley, dried4147.771.952.661.77071.810.30.63.95.83837.731.2
Ground SageGround Sage Spices447189.961.740.750862.42NANANA571540
Dried Rosemary SpicesSpices, rosemary, dried46921.610.41.531.64091NANANANA60.46.941.5
Dried Chervil SpicesSpices, chervil, dried3365.530.2402.55069.6NANANANA163345.3
Dried TarragonDried Tarragon Spices41810.32.674.21.05071NANANANA10.532.345.8
Fenugreek SeedFenugreek Seed Spices4589.12.07NANA082.7NANANANA3532.647.5
Dried Oregano SpicesSpices, oregano, dried3766.072.20.881.060985.81.62.71.360.212.852
Anise SeedAnise Seed Spices47822.50.8304.47071NANANANA20.72552.4
Ground SavoryGround Savory Spice3868.384.62NANA097NANANANA64.89.5453.7
Dried Coriander LeafDried Coriander Leaf Spices3956.780.1600.4607410.3NANANA14.73160
Bay Leaf SpicesSpices, bay leaf444123.231.51.760106NANANANA37.310.861
Celery SeedCelery Seed Spices556363.10.285058.60.95NANANA16.725.663.6
Dried Dill Weed SpicesSpices, dill weed, dried3596.20.33NANA079NANANANA19.328.369
Ground TurmericGround Turmeric Spice4424.62.60.120.950954.550.640.543.373213.778
Cumin SeedCumin Seed Spices53231.62.180.254.4062.73.2NANANA1525.294
Dried Marjoram SpicesSpices, marjoram, dried3849.980.754.581.670865.8NANANA5718117
Dried SpearmintSpearmint, dried4048.552.243.960.63073.8NANANANA42.228.3124
Dried Basil SpicesSpices, basil, dried3305.773.060.430.28067.72.421.061.060.02853.432.6127
Dried Thyme SpicesSpices, thyme, dried39110.53.870.980.710912.42NANANA52.413175
Macronutrients in Top 80 Raw Nuts & Spices with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in raw nuts & spices , sorted by least amount of Iron per 5 ounces.
Top 5 raw nuts & spices with least amount of iron per 5 ounces are:
- Coconut Water (liquid From Coconuts)
- Peeled Raw European Chestnuts
- Raw Lotus Seeds
- Raw European Chestnuts
- Raw Chinese Chestnuts