Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.75
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.06
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.89
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts591.1NA2.84963.1NA139638NA26.82.14461
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.3
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.43
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.03
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.97
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.17
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.62
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts23.50.49NA1.91142.15NA129600NA3.921.18121
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.2
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.67
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.5106
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Minerals in Top 40 Whole Nuts with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in whole nuts , sorted by most amount of Iron per 300 calories.
Top 5 whole nuts with most amount of iron per 300 calories are:
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Dried Chia Seeds
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels