Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts220.4NA1.0535.71.14NA51.6236NA9.920.79171
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1212.12NA1.2990.26NA2461736NA45.61.65118
Peeled European ChestnutsPeeled Raw European Chestnuts37.70.83NA1.8759.50.67NA75.4960NA3.970.97103
Lotus SeedsRaw Lotus Seeds87.30.19NA1.91111.23NA333728NA20.56153
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts240.49NA1.921152.18NA131607NA3.971.2122
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled53.60.89NA263.51.9NA1851028NA5.951.0397
Chinese ChestnutsRaw Chinese Chestnuts35.70.72NA2.81673.18NA191887NA5.951.7387.2
Japanese ChestnutsRaw Japanese Chestnuts61.51.1NA2.88973.16NA143653NA27.82.2122
Boiled European ChestnutsBoiled and Steamed European Chestnuts910.94NA3.431071.7NA1961419NA53.60.5135
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.26
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.8
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.7113
PecansPecans nuts1392.4205.022408.93315508147.54097
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.2
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.22
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds1091.37NA6.575200.98NA1831824NA35.720.48.93
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1432.6NA6.72287.36NA3351524NA67.55.119.8
Dried PilinutsNuts, pilinuts, dried2881.9NA75994.6NA11411006NA5.955.95.5
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
Roasted AlmondsDry Roasted Almonds5322.2NA7.45544.43NA93514153.975.956.574.8
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt1393.63NA7.542564.2NA229216871575.9510.52.4
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.67
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2443.47NA8.734311NA61514988.1404.965
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.52
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
Roasted CashewsDry Roasted Cashew Nuts89.34.4NA125161.64NA972112123.231.8113.37
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels1032.53NA1610918.9NA2330156418.735.7154.03
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.55
Minerals in Top 40 Whole Nuts with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in whole nuts , sorted by least amount of Iron per 7 ounces.
Top 5 whole nuts with least amount of iron per 7 ounces are:
- Boiled and Steamed Japanese Chestnuts
- Boiled Breadfruit Seeds
- Peeled Raw European Chestnuts
- Raw Lotus Seeds
- Boiled and Steamed Chinese Chestnuts