Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.720.29
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.630.94
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.130.95
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.421
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.21.4
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.45
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes4562826.400.2205236.80.010.5336.29.93.131.5
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.31.64
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.72.12
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)33034.730.800.3806.65NANANANA2.23.632.28
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.822.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.42.38
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA52.4
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.32.43
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.332.43
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.22.46
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.172.53
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.22.9
Ground NutmegGround Nutmeg Spices52536.32600.35049.33NANANA215.843.04
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.63.06
BasilFresh Basil230.640.0410.320.07302.650.30.020.0201.63.153.17
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.883.32
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.253.38
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA113.53
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.93.7
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.7
Onion PowderOnion Powder Spices3411.040.220.0150.250796.631.670.733.871510.43.9
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6203.92
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7154.7
PeppermintFresh Peppermint700.940.250.440.069015NANANANA83.755.1
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85.25
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.75.53
Garlic PowderGarlic Powder Spices3310.730.250.0120.14072.72.430.310.072.05916.65.65
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.35.73
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.36
Dill WeedFresh Dill Weed431.120.060.0130.08207NANANANA2.13.466.6
RosemaryFresh Rosemary1315.862.840.410.45020.7NANANANA143.36.65
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.26.68
Ground AllspiceGround Allspice Spices2638.72.550.072.3072NANANANA21.66.17.06
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.37.3
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.57.7
Red or Cayenne PepperRed or Cayenne Pepper Spice31817.33.260.667.7056.610.3NANANA27127.8
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.67.95
Ground CinnamonGround Cinnamon Spices2471.240.350.0110.044080.62.171.11.040.025348.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.28.8
Ground Mustard SeedGround Mustard Seed Spices50836.223.85.920286.80.022.883.712269.2
Black PepperBlack Pepper Spices2513.261.40.150.690640.640.230.240.0225.310.49.7
Poppy SeedPoppy Seed Spices52541.64.50.2728.302830.290.372.3319.5189.76
SaffronSaffron Spices3105.851.61.240.75065.4NANANANA3.911.411
Ground ClovesGround Cloves Spices274133.950.592.66065.52.381.071.140.02345.9712
SpearmintFresh Spearmint440.730.190.340.05408.4NANANANA6.83.312
Ground MaceGround Mace Spices47532.49.50.084.3050.5NANANANA206.714
CardamomCardamom Spices3116.70.680.120.31068.5NANANANA2810.814
White PepperWhite Pepper Spices2962.120.63NANA068.6NANANANA2610.414.3
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.714.6
Caraway SeedCaraway Seed Spices33314.60.620.153.120500.64NANANA3819.816.2
Coriander SeedCoriander Seed Spices29817.80.99NA1.75055NANANANA4212.416.3
Dill SeedDill Seed Spices30514.50.730.150.96055NANANANA211616.3
Chili PowderChili Powder Spices28214.32.460.537.47049.77.24.32.140.7634.813.517.3
ThymeFresh Thyme1011.680.470.450.085024.5NANANANA145.5617.5
Fennel SeedFennel Seed Spices345150.48NA1.7052.3NANANANA39.81618.5
Pumpkin Pie SpiceSpices, pumpkin pie spice34212.66.530.0650.72069.37.76NANANA155.7619.7
Ground GingerGround Ginger Spices3354.242.60.220.71071.63.41.781.220.214920
PaprikaPaprika Spice282132.140.457.305410.36.72.630.81351421
Dried Parsley SpicesSpices, parsley, dried2925.51.381.881.25050.67.270.422.764.126.726.622
Ground SageGround Sage Spices31512.87.031.230.53060.71.7NANANA40.310.628
Dried Rosemary SpicesSpices, rosemary, dried33115.27.371.081.16064NANANANA42.64.8829.3
Dried Chervil SpicesSpices, chervil, dried2373.90.1701.8049NANANANA11.32332
Dried TarragonDried Tarragon Spices2957.241.92.960.74050.2NANANANA7.422.832.3
Fenugreek SeedFenugreek Seed Spices3236.41.46NANA058.4NANANANA24.62333.5
Dried Oregano SpicesSpices, oregano, dried2654.31.550.620.750694.11.131.90.9142.5936.8
Anise SeedAnise Seed Spices337160.5903.15050NANANANA14.617.637
Ground SavoryGround Savory Spice2725.93.26NANA068.7NANANANA45.76.7338
Dried Coriander LeafDried Coriander Leaf Spices2794.80.1200.330527.27NANANA10.42242.5
Bay Leaf SpicesSpices, bay leaf3138.362.281.051.24075NANANANA26.37.643
Celery SeedCelery Seed Spices39225.32.20.23.52041.40.67NANANA121845
Dried Dill Weed SpicesSpices, dill weed, dried2534.360.23NANA056NANANANA13.62048.8
Ground TurmericGround Turmeric Spice3123.251.840.0840.670673.20.450.382.3822.79.755
Cumin SeedCumin Seed Spices37522.31.540.183.1044.22.25NANANA10.51866.4
Dried Marjoram SpicesSpices, marjoram, dried2717.040.533.231.18060.64.1NANANA40.312.782.7
Dried SpearmintSpearmint, dried2856.031.582.80.45052NANANANA302087.5
Dried Basil SpicesSpices, basil, dried2334.072.160.30.2047.81.70.750.750.0237.72389.8
Dried Thyme SpicesSpices, thyme, dried2767.432.730.690.50641.7NANANA379.1124
Macronutrients in Top 80 Raw Nuts & Spices with the lowest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in raw nuts & spices , sorted by least amount of Iron per 100 grams.
Top 5 raw nuts & spices with least amount of iron per 100 grams are:
- Coconut Water (liquid From Coconuts)
- Peeled Raw European Chestnuts
- Raw Lotus Seeds
- Raw European Chestnuts
- Raw Chinese Chestnuts