Coconut WaterCoconut Water (liquid From Coconuts)00.060.110.160.0850.064NA5.9504.760000.58
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts20.250.121.080.150.2NA33.70190NANA1.05
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled240.580.3410.51.60.59NA970120NANA1.2
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.04601.330.320.06NA27.802.20NANA1.6
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted29.80.810.4814.720.83NA1170150NANA1.8
Roasted European ChestnutsNuts, chestnuts, european, roasted20.480.352.661.10.99NA139051.600.9915.51.8
Peeled European ChestnutsPeeled Raw European Chestnuts20.290.0322.20.940.7NA115079.80NANA1.87
Lotus SeedsRaw Lotus Seeds20.340.0790.850.450.33NA55.6000NANA1.9
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts140.220.241.10.760.56NA910490NANA1.92
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled20.470.332.3410.75NA123085.30NANA2
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA2.56
Chinese ChestnutsRaw Chinese Chestnuts200.320.361.61.10.81NA135071.40NANA2.8
Japanese ChestnutsRaw Japanese Chestnuts3.970.680.322.980.410.56NA930520NANA2.88
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.30.182.981.170.87NA143076.20NANA2.98
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.030.031.40.280.06NA5.95000003
Almond pasteNuts, almond paste00.160.822.820.220.071NA14500.202703.18
Coconut MilkRaw Coconut Milk00.05201.50.360.065NA31.805.5600.30.23.25
Boiled European ChestnutsBoiled and Steamed European Chestnuts20.290.211.450.630.46NA75.40530NANA3.43
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7.940.89NA1.40.920.83NA117055.60NANA4.17
HickorynutsDried Hickorynuts141.720.261.83.470.38NA79.403.970NANA4.2
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.0601.770.520.093NA45.605.560NANA4.52
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried31.80.520.582.581.81.32NA21801160NANA4.54
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.590.711.71.81.3NA216029.80NANA4.72
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.70.111.71.81.32NA2180300NANA4.74
BrazilnutsDried Brazilnuts01.220.0690.590.370.2NA43.701.4011.204.82
CoconutRaw Coconut Meat00.130.041.070.60.11NA51.606.5500.480.44.82
Dried BeechnutsNuts, beechnuts, dried00.60.741.741.841.36NA224030.8NANANA4.9
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.920.940.222.41.460.37NA29.801.405.02NA4.9
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.955.02
Roasted Macadamia NutsDry Roasted Macadamia Nuts01.40.174.51.20.71NA2001.401.1305.26
Roasted PecansDry Roasted Pecans140.890.212.31.40.37NA31.801.402.58NA5.56
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.365.77
Pinyon Pine NutsDried Pinyon Pine Nuts22.470.448.670.420.22NA11503.970NANA6.07
Blanched AlmondsNuts, almonds, blanched00.381.46.950.620.23NA970004706.5
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.04401.260.30.056NA27.8020NANA6.55
Blanched HazelnutsBlanched Hazelnuts Or Filberts3.970.940.223.081.61.16NA15503.97034.7NA6.55
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5.950.0670.10.570.110.073NA1800.60NANA6.57
Dried CoconutDried Coconut Meat00.120.21.21.60.6NA1802.9800.870.66.6
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.120.21.21.60.6NA1802.980NANA6.67
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7.941.60.756.950.951.3NA21601220NANA6.7
Toasted Dried CoconutToasted Dried Coconut Meat00.120.21.221.620.61NA1802.980NANA6.73
Plain Almond ButterPlain Almond Butter no Salt00.0811.866.260.630.21141050004806.93
Dried PilinutsNuts, pilinuts, dried3.971.80.181.030.950.23NA11901.2NANANA7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.181.557.270.450.23NA53.600051.507.3
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA7.32
AlmondsNuts, almonds00.412.267.180.930.2711387.30005107.36
Roasted AlmondsDry Roasted Almonds00.152.387.20.640.27NA10900047.407.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.210.4914141.6NA47002.78051.85.367.54
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA7.78
Roasted PistachiosDry Roasted Pistachio Nuts25.81.380.462.7212.23NA10105.9504.3268
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.110.3213.42.321.1NA47005.36045.4NA8.18
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5.950.670.244.071.831.23NA17507.54030.3NA8.7
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.5030289.33
Cashew ButterPlain Cashew Butter no Salt00.620.373.172.40.5NA135000NANA10
Sunflower SeedsDried Sunflower Seed Kernels5.952.940.716.52.242.67NA45002.78069.8010.4
Pine NutsDried Pine Nuts20.720.458.70.620.1925.667.501.6018.510711
FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.5311.4
Roasted CashewsDry Roasted Cashew Nuts00.40.42.782.420.51NA1370001.836912
Oil Roasted CashewsOil Roasted Cashew Nuts00.720.433.451.750.64NA49.600.601.836912
Sesame Seed KernelsDried Hulled Sesame Seed Kernels5.951.40.1811.50.580.79NA2280003.33012.6
Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.713.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.640.578.33141.6NA47202.780NANA13.5
Watermelon Seed KernelsDried Watermelon Seed Kernels00.380.297.040.690.18NA115000NANA14.4
ChiaDried Chia SeedsNA1.230.3417.5NANANA9703.18NA0.99NA15.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5.952.40.9210.81.350.29NA1910000.5015.4
Hemp SeedsHulled Hemp Seeds22.530.5718.3NA1.2NA21800.9901.611.715.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.140.38.81.130.2NA11303.5701.18.9316
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels20.540.39.91.50.28NA11503.7704.3314.517.5
TahiniSesame Butter from Roasted Kernels5.952.420.94111.380.3NA1940000.5017.8
Whole Sesame SeedsDried Whole Sesame Seeds01.570.498.960.0991.57NA1920000.5029
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.60.59.10.11.6NA194000NANA29.3
Sesame FlourHigh fat Sesame Flour5.955.330.5726.55.80.3NA61.5000NANA30
Vitamins in Top 70 Nuts with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of vitamins in all nuts , sorted by least amount of Iron per 7 ounces.
Top 5 nuts with least amount of iron per 7 ounces are:
- Coconut Water (liquid From Coconuts)
- Boiled and Steamed Japanese Chestnuts
- Boiled Breadfruit Seeds
- Frozen Coconut Milk
- Roasted Breadfruit Seeds