HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA1.6
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0160.0160.760.150.033NA3.3000001.66
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.531.83
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.301.84
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA2.14
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.062.22
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA2.37
Peeled European ChestnutsPeeled Raw European Chestnuts2.550.370.0412.81.20.9NA14801030NANA2.4
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA2.43
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA2.45
Dried CoconutDried Coconut Meat00.0450.0760.460.610.23NA6.801.1400.330.232.5
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA2.57
Ground NutmegGround Nutmeg Spices4.760.330.0541.24NA0.15NA72.402.860002.9
Chinese ChestnutsRaw Chinese Chestnuts22.30.360.41.81.240.92NA152080.40NANA3.15
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried220.360.41.81.240.92NA152080.60NANA3.15
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.390.481.141.20.89NA1460200NANA3.2
AlmondsNuts, almonds00.180.983.120.410.1249.2380002203.2
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.480.0731.161.220.9NA149020.50NANA3.24
CoconutRaw Coconut Meat00.0930.0280.760.420.076NA36.704.6600.340.283.43
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.04501.350.40.071NA3504.240NANA3.45
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA3.5
Coconut MilkRaw Coconut Milk00.05701.650.40.072NA34.806.100.330.223.57
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.33.74
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93404.1
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.203004.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.561.10.534.860.670.92NA1510850NANA4.7
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA4.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.3305.04
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA5.34
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.035.37
Onion PowderOnion Powder Spices00.670.120.471.071.05NA94034.300.465.7
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.81316.04
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA6.54
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.337.2
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA790630007.63
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.537.9
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA7.94
Garlic PowderGarlic Powder Spices00.660.211.21.122.5NA7101.8010.68.53
Ground Mustard SeedGround Mustard Seed Spices1.970.790.264.660.80.39NA15907055.39.06
Poppy SeedPoppy Seed Spices00.810.0950.850.310.24NA7800.9501.709.3
Red or Cayenne PepperRed or Cayenne Pepper Spice32720.521.4413.7NA3.85NA167012004712612.3
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.22012.7
Ground AllspiceGround Allspice Spices51.30.190.125.44NA0.4NA68.4074.50NANA13.4
Ground MaceGround Mace Spices420.330.471.42NA0.17NA800220NANA14.6
Ground CinnamonGround Cinnamon Spices30.40.0450.0832.70.720.32NA1207.704.76317
SaffronSaffron Spices43.50.190.432.35NA1.63NA15001300NANA18
Black PepperBlack Pepper Spices53.80.220.362.282.80.58NA340002.0732619.3
Ground ClovesGround Cloves Spices14.60.290.42.850.930.71NA45.600.3601625921.6
CardamomCardamom Spices00.320.291.77NA0.37NANA033.80NANA22.5
White PepperWhite Pepper Spices00.0370.210.36NA0.17NA17035.50NANA24
Caraway SeedCaraway Seed Spices270.580.575.4NA0.54NA15031.503.75024.4
RosemaryFresh Rosemary5570.140.583.53.071.3NA416083.20NANA25.4
Dill SeedDill Seed Spices4.90.690.474.6NA0.41NA16.4034.40NANA26.8
Fennel SeedFennel Seed Spices100.590.518.77NA0.68NANA030.40NANA27
Coriander SeedCoriander Seed Spices00.40.493.57NANANA0035.20NANA27.4
Pumpkin Pie SpiceSpices, pumpkin pie spice190.190.23.28NA0.58NA35034.202.8241.529
Ground GingerGround Ginger Spices30.0690.2514.40.710.93NA19.401.04001.229.6
Chili PowderChili Powder Spices26290.441.6720.61.573.7NA49.601.24067.618730.7
PeppermintFresh Peppermint15140.591.9122.40.92NA81402270NANA36.3
PaprikaPaprika Spice43670.592.2184.453.8NA8701.6051.614237.5
Dried Parsley SpicesSpices, parsley, dried1660.344.1171.81.54NA3080214015.3232837.7
Dried Rosemary SpicesSpices, rosemary, dried2360.780.651.5NA2.63NA4640920NANA44
Ground SageGround Sage Spices4681.20.539.08NA4.27NA435051.4012272144.6
Fenugreek SeedFenugreek Seed Spices4.640.50.572.54NA0.93NA88.204.640NANA52
Dried TarragonDried Tarragon Spices3560.432.2715NA4.1NA464084.70NANA54.7
Anise SeedAnise Seed Spices23.70.50.434.541.20.96NA150310NANA55
Celery SeedCelery Seed Spices3.830.430.373.9NA1.14NA12.802201.36057.3
Dried Chervil SpicesSpices, chervil, dried6180.81.4311.4NA1.96NA57801050NANA67.4
Bay Leaf SpicesSpices, bay leaf4940.0140.673.2NA2.78NA288074.30NANA68.7
BasilFresh Basil57390.741.6519.64.543.37NA14780391017.4901769
Dried Oregano SpicesSpices, oregano, dried1600.3318.751.741.97NA44704.34034.5117369.4
Ground SavoryGround Savory Spice4720.67NA7.5NA3.33NANA0920NANA69.6
Dried Coriander LeafDried Coriander Leaf Spices5252.242.719NA1.1NA4910101601.85243676
Dill WeedFresh Dill Weed44880.673.4418.34.62.15NA174409880NANA76.6
ThymeFresh Thyme11780.242.339.032.021.72NA22307930NANA86.4
Ground TurmericGround Turmeric Spice00.0930.242.160.870.17NA3201.1207.121.588
Cumin SeedCumin Seed Spices85.30.840.446.1NA0.58NA13.3010.304.447.288.5
Dried Dill Weed SpicesSpices, dill weed, dried5790.830.565.55NA3.38NANA0990NANA96
SpearmintFresh Spearmint23070.89210.82.841.8NA119301510NANA135
Dried Marjoram SpicesSpices, marjoram, dried7440.530.587.6NA2.2NA50609503.11147153
Dried SpearmintSpearmint, dried9280.512.511.52.464.52NA930000NANA153
Dried Basil SpicesSpices, basil, dried79.40.172.5810.51.82.88NA66501.70233679193
Dried Thyme SpicesSpices, thyme, dried3440.930.728.95NA1NA496091013.63106224
Vitamins in Top 80 Raw Nuts & Spices with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in raw nuts & spices , sorted by least amount of Iron per 500 calories.
Top 5 raw nuts & spices with least amount of iron per 500 calories are:
- Dried Hickorynuts
- Packaged Sweetened Coconut Meat Flakes
- Pecans nuts
- Dried Brazilnuts
- Dried Beechnuts