Coconut WaterCoconut Water (liquid From Coconuts)950.16NA1.15990.56NA79.49923.974170.4377
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts43.70.81NA2.171.42.3NA103472NA201.6341
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2424.24NA2.41980.52NA4923473NA913.3235
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)160.93NA3.21273.2NA234921NA47.62.34283
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3415.24NA3.572460.65NA6954294NA1114.1197
Roasted European ChestnutsNuts, chestnuts, european, roasted1152NA3.61314.7NA42523504.767.942.26161
Peeled European ChestnutsPeeled Raw European Chestnuts75.41.66NA3.731191.33NA1511921NA7.941.94206
Lotus SeedsRaw Lotus Seeds1750.37NA3.772222.46NA6671457NA3.971.1306
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts47.60.99NA3.852304.35NA2621214NA7.942.4244
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1071.77NA41273.78NA3692056NA122.06193
Glazed WalnutsNuts, walnuts, glazed282NANA5.1NANANANA921NA1770NA25
Chinese ChestnutsRaw Chinese Chestnuts71.41.44NA5.63336.35NA3811774NA123.45174
Japanese ChestnutsRaw Japanese Chestnuts1232.23NA5.751946.3NA2861306NA55.64.37244
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted75.41.54NA5.953576.78NA4051893NA163.7160
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes43.71.17NA62023.8NA39714336411312.861.4
Almond pasteNuts, almond paste6831.8NA6.355163.4NA1024124616.735.75.8756
Coconut MilkRaw Coconut Milk63.51.06NA6.51473.64NA397104424.659.52.66268
Boiled European ChestnutsBoiled and Steamed European Chestnuts1831.87NA6.872143.4NA3932838NA1070.99270
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1392.9NA8.332548.2NA3691695NA75.45.68198
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.5
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)43.71.5NA9.051115.18NA4841290NA163.8214
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.5
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.7
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.6
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.37187
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.4326
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.5
PecansPecans nuts2784.7639.7104801862109916271501814
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.4
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.45
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.4
Blanched AlmondsNuts, almonds, blanched9374.08NA1310647.3NA1909261612.775.411.818
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)71.40.89NA131833.05NA381873NA51.62.22289
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.7323
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.44118
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.9812
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1033.2NA13.336511NA8302187NA1478.16.63
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.5
Toasted Dried CoconutToasted Dried Coconut Meat1073.22NA13.536511NA8372199NA1478.143.97
Plain Almond ButterPlain Almond Butter no Salt13773.7NA1411078.46NA201629699.5327.8136.5
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.811
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added11553.8NA14.610879.76NA1850277416.33.971211
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.4
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.5
Roasted AlmondsDry Roasted Almonds10644.36NA1511078.86NA186928307.9412139.57
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.76
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.34
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.46
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.9210
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.7
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.8
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.05
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.75
Oil Roasted CashewsOil Roasted Cashew Nuts1718.1NA2410846.62NA2108250880.651.621.214
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.97
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.620
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.06
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.8
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.312
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.413
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.57
Minerals in Top 70 Nuts with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all nuts , sorted by least amount of Iron per 14 ounces.
Top 5 nuts with least amount of iron per 14 ounces are:
- Coconut Water (liquid From Coconuts)
- Boiled and Steamed Japanese Chestnuts
- Boiled Breadfruit Seeds
- Frozen Coconut Milk
- Roasted Breadfruit Seeds