Coconut WaterCoconut Water (liquid From Coconuts)00.0430.0810.110.0610.045NA4.2503.40000.41
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1.40.180.0840.770.110.14NA24013.50NANA0.75
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled170.410.247.51.160.42NA69.508.650NANA0.85
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.03300.950.230.043NA2001.560NANA1.15
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted21.30.580.3410.51.430.6NA83.6010.80NANA1.28
Roasted European ChestnutsNuts, chestnuts, european, roasted1.40.340.251.90.790.7NA9903700.71111.3
Peeled European ChestnutsPeeled Raw European Chestnuts1.40.20.0231.560.670.5NA82.20570NANA1.33
Lotus SeedsRaw Lotus Seeds1.40.240.0570.610.320.24NA39.7000NANA1.35
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts9.920.160.170.780.540.4NA65.20350NANA1.37
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.670.720.53NA880610NANA1.43
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA1.83
Chinese ChestnutsRaw Chinese Chestnuts140.230.261.130.790.58NA960510NANA2
Japanese ChestnutsRaw Japanese Chestnuts2.830.490.232.130.290.4NA66.6037.30NANA2.06
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.210.132.130.840.62NA102054.40NANA2.13
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0210.0210.990.20.043NA4.25000002.14
Almond pasteNuts, almond paste00.120.5920.160.051NA10300.1401902.27
Coconut MilkRaw Coconut Milk00.03701.080.260.047NA22.703.9700.210.142.32
Boiled European ChestnutsBoiled and Steamed European Chestnuts1.40.210.151.040.450.33NA540380NANA2.45
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted5.670.64NA0.990.660.59NA83.6039.70NANA2.98
HickorynutsDried Hickorynuts9.921.230.191.32.50.27NA56.702.830NANA3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.04301.260.370.067NA32.603.970NANA3.23
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried22.70.370.421.841.280.94NA1560830NANA3.25
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.420.511.21.270.94NA155021.30NANA3.37
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.50.0771.21.280.94NA156021.40NANA3.4
BrazilnutsDried Brazilnuts00.870.050.420.260.14NA3100.990803.44
CoconutRaw Coconut Meat00.0940.0280.770.430.077NA3704.6800.340.283.44
Dried BeechnutsNuts, beechnuts, dried00.430.531.241.30.97NA160022NANANA3.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7.10.670.161.71.040.27NA21.300.9903.6NA3.5
PecansPecans nuts4.250.940.181.651.220.3323101.56024.963.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts010.123.220.850.51NA1400.9900.8103.76
Roasted PecansDry Roasted Pecans9.920.640.151.6510.27NA22.700.9901.84NA3.97
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.834.12
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA4.34
Blanched AlmondsNuts, almonds, blanched00.2714.960.450.16NA69.500033.704.65
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.03100.90.220.04NA2001.40NANA4.68
Blanched HazelnutsBlanched Hazelnuts Or Filberts2.830.670.162.21.160.83NA11102.83025NA4.68
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds4.250.0480.0740.410.0790.052NA12.800.430NANA4.7
Dried CoconutDried Coconut Meat00.0850.140.851.130.43NA12.802.1300.620.434.7
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0860.140.871.150.43NA12.802.130NANA4.76
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA4.8
Toasted Dried CoconutToasted Dried Coconut Meat00.0860.140.871.160.43NA12.802.130NANA4.8
Plain Almond ButterPlain Almond Butter no Salt00.0581.334.470.450.1581.27500034.304.95
Dried PilinutsNuts, pilinuts, dried2.831.30.130.740.680.16NA8500.85NANANA5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.131.15.20.320.17NA38.30003705.2
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA5.23
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.305.26
Roasted AlmondsDry Roasted Almonds00.111.75.160.460.19NA780003405.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.150.35109.981.14NA336020373.835.4
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA5.56
Roasted PistachiosDry Roasted Pistachio Nuts18.40.990.331.950.731.6NA72.304.2503.0818.75.7
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0750.239.561.660.78NA33603.83032.4NA5.84
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4.250.480.172.91.30.88NA12505.4021.7NA6.2
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3206.66
Cashew ButterPlain Cashew Butter no Salt00.440.272.271.70.36NA96000NANA7.13
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA3220205007.44
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.47.84
FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.18.12
Roasted CashewsDry Roasted Cashew Nuts00.280.2821.730.36NA980001.3498.5
Oil Roasted CashewsOil Roasted Cashew Nuts00.510.312.461.250.46NA35.400.4301.3498.58
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.409
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.39.47
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.460.45.95101.14NA337020NANA9.65
Watermelon Seed KernelsDried Watermelon Seed Kernels00.270.215.030.490.13NA82.2000NANA10.3
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA11
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels4.251.70.667.70.960.21NA1360000.35011
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.3611.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0990.216.280.810.14NA80.802.5500.796.3811.4
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.312.5
TahiniSesame Butter from Roasted Kernels4.251.730.677.730.980.21NA1390000.35012.7
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.35020.6
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.140.366.50.0721.14NA139000NANA21
Sesame FlourHigh fat Sesame Flour4.253.80.41194.150.22NA44000NANA21.5
Vitamins in Top 70 Nuts with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in all nuts , sorted by least amount of Iron per 5 ounces.
Top 5 nuts with least amount of iron per 5 ounces are:
- Coconut Water (liquid From Coconuts)
- Boiled and Steamed Japanese Chestnuts
- Boiled Breadfruit Seeds
- Frozen Coconut Milk
- Roasted Breadfruit Seeds