Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts43.70.81NA2.171.42.3NA103472NA201.6341
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2424.24NA2.41980.52NA4923473NA913.3235
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
Chinese ChestnutsRaw Chinese Chestnuts71.41.44NA5.63336.35NA3811774NA123.45174
Japanese ChestnutsRaw Japanese Chestnuts1232.23NA5.751946.3NA2861306NA55.64.37244
Boiled European ChestnutsBoiled and Steamed European Chestnuts1831.87NA6.872143.4NA3932838NA1070.99270
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.5
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.5
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.6
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.37187
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.4326
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
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.44118
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.5
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.811
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.9210
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
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
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
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
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.413
Minerals in Top 40 Whole Nuts with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in whole nuts , sorted by least amount of Iron per 14 ounces.
Top 5 whole nuts with least amount of iron per 14 ounces are:
- Boiled and Steamed Japanese Chestnuts
- Boiled Breadfruit Seeds
- Peeled Raw European Chestnuts
- Raw Lotus Seeds
- Boiled and Steamed Chinese Chestnuts