Spices

Oils

Fruits

Vegetables

Nuts

Legumes

Cereals

Sesame FlourHigh fat Sesame Flour0.570.510.052.540.03000NANA5.92.9

Roasted Sesame SeedsRoasted Whole Sesame Seeds00.140.040.810.14000NANA172.6

Whole Sesame SeedsDried Whole Sesame Seeds00.140.040.790.140000.040172.54

Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.0100.320.0100.510NANA7.11.68

ChiaDried Chia SeedsNA0.130.031.8NA00.33NA0.1NA101.6

Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.180.050.030.890.0300.3400.391.3101.58

Coconut WaterCoconut Water (liquid From Coconuts)00.160.30.420.17012.600015.81.53

TahiniSesame Butter from Roasted Kernels0.50.210.080.920.030000.040161.5

Hemp SeedsHulled Hemp Seeds0.180.230.051.660.11NA0.09NA0.14NA201.44

Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.010.030.770.0200.3100.10.789.931.4

Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels0.530.210.080.960.030000.040171.37

Boiled European ChestnutsBoiled and Steamed European Chestnuts0.760.110.080.560.180200NANA291.32

Watermelon Seed KernelsDried Watermelon Seed Kernels00.030.030.640.02000NANA101.3

Cashew NutsRaw Cashew Nuts00.080.010.190.0800.0900.166.174.521.2

Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.050.050.680.1300.230NANA381.1

FlaxseedSeeds, flaxseed00.310.030.580.0900.1100.060.81161.07

Lotus SeedsRaw Lotus Seeds1.120.190.040.480.19000NANA311.07

Roasted CashewsDry Roasted Cashew Nuts00.030.030.240.040000.166.05121.05

Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted20.22NA0.350.210140NANA291.04

Oil Roasted CashewsOil Roasted Cashew Nuts00.060.040.30.0600.0500.1664.31.04

Sesame Seed KernelsDried Hulled Sesame Seed Kernels0.480.110.010.920.060000.270181

Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1.80.220.110.970.180170NANA300.95

Japanese ChestnutsRaw Japanese Chestnuts1.30.220.110.970.180170NANA30.50.94

Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1.10.220.110.970.180170NANA300.94

Sunflower SeedsDried Sunflower Seed Kernels0.510.250.061.430.2300.2406.020390.9

Cashew ButterPlain Cashew Butter no Salt00.050.030.270.04000NANA11.60.86

Pine NutsDried Pine Nuts0.150.050.030.650.0100.1201.485.050.82

HazelnutsNuts, hazelnuts or filberts0.160.10.020.290.090102.42.26180.75

Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds0.670.010.010.060.0100.070NANA20.74

Coconut MilkRaw Coconut Milk00.0100.330.0101.200.070.046.960.71

Roasted PistachiosDry Roasted Pistachio Nuts2.270.120.040.240.200.5200.382.38.90.7

Pistachio NutsRaw Pistachio Nuts4.640.160.030.230.30100.51NA9.10.7

Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.0100.270.0100.850NANA6.970.69

CoconutRaw Coconut Meat00.020.010.150.0200.9300.070.067.340.69

Roasted HazelnutsDry Roasted Hazelnuts Or Filberts0.460.050.020.320.100.5902.37NA13.60.68

Sunflower Seed ButterSunflower Seed Butter no SaltNA0.010.031.10.0900.4403.7NA380.67

Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.020.041.20.1400.2404.50.4640.70.65

Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.10.010.230.1804.10NANA300.65

AlmondsNuts, almonds00.040.20.620.020004.4307.60.64

Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.080.10.230.18040NANA290.64

Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts4.580.070.080.360.180160NANA300.63

Dried Chinese ChestnutsNuts, chestnuts, chinese, dried4.40.070.080.360.180160NANA300.63

Chinese ChestnutsRaw Chinese Chestnuts4.460.070.080.360.180160NANA300.63

Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.060.040.630.180160NANA300.63

Roasted AlmondsDry Roasted Almonds00.010.20.610.02000409.20.62

Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.020.130.60.020004.2804.450.61

Toasted Dried CoconutToasted Dried Coconut Meat00.010.020.10.0500.250NANA1.520.57

Plain Almond ButterPlain Almond Butter no Salt00.010.150.510.020003.9408.630.57

Blanched AlmondsNuts, almonds, blanched00.030.120.590.020004.0308.30.56

Blanched HazelnutsBlanched Hazelnuts Or Filberts0.320.080.020.250.0900.3202.8NA120.52

Macadamia NutsRaw Macadamia Nuts00.170.020.340.0400.1700.08NA1.530.51

Dried CoconutDried Coconut Meat00.010.020.090.0500.2300.070.051.360.5

Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.010.010.090.0400.220NANA1.30.49

Dried PilinutsNuts, pilinuts, dried0.280.130.010.070.0200.08NANANA8.340.49

Pinyon Pine NutsDried Pinyon Pine Nuts0.160.20.040.690.0200.320NANA9.220.49

Peeled European ChestnutsPeeled Raw European Chestnuts0.510.070.010.560.18020.50NANA29.60.48

Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled0.470.110.080.550.180200NANA290.47

WalnutsEnglish Walnuts0.150.050.020.170.0800.200.110.41150.44

Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted7.250.20.123.570.203.670NANA28.50.43

Dried BeechnutsNuts, beechnuts, dried00.050.060.150.1202.7NANANA19.60.43

Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.0100.330.0100.540NANA6.930.4

Roasted PecansDry Roasted Pecans0.990.060.020.160.0300.100.18NA2.250.39

Roasted European ChestnutsNuts, chestnuts, european, roasted0.410.10.070.550.2010.600.23.228.60.37

Roasted Macadamia NutsDry Roasted Macadamia Nuts00.10.010.320.0500.100.0801.40.37

BrazilnutsDried Brazilnuts00.090.010.040.0200.1100.8603.340.37

PecansPecans nuts0.430.10.020.170.0300.1600.20.513.20.37

Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled7.140.170.13.150.1803.630NANA290.36

Almond pasteNuts, almond paste00.020.090.310.0100.0202.960160.35

Oil Roasted PecansNuts, pecans, oil roasted, without salt added0.70.070.020.170.0300.100.35NA2.10.35

Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes0000.150.01000000.660.33

HickorynutsDried Hickorynuts1.070.130.020.140.0300.30NANA6.10.32

Glazed WalnutsNuts, walnuts, glazedNANANANANANA0NANANANA0.26

Vitamins in Top 70 Nuts with the highest Iron content per 100 kcal

In the above table you can find and compare the amount of vitamins in all nuts , sorted by Max Amount of Iron per 100 calories.

Top 5 nuts with max amount of iron per 100 calories are:

High fat Sesame Flour
Roasted Whole Sesame Seeds
Dried Whole Sesame Seeds
Canned Coconut Milk
Dried Chia Seeds