Roasted Sesame SeedsRoasted Whole Sesame Seeds1750.44NA2.6630.44NA113846.11.951.270.58
Whole Sesame SeedsDried Whole Sesame Seeds1700.71NA2.5461.30.43NA11081.761.91.350.82
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels8.230.24NA1.581060.81NA2211451.71.251.40.94
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels9.060.22NA1.4960.78NA2051371.643.141.330.35
Boiled European ChestnutsBoiled and Steamed European Chestnuts350.36NA1.3241.20.65NA75.6546NA20.60.1952
Watermelon Seed KernelsDried Watermelon Seed Kernels9.70.12NA1.3920.29NA136116NA17.81.840.91
Cashew NutsRaw Cashew Nuts6.70.4NA1.2530.3NA1071193.62.171.050.94
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.3
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.5
Roasted CashewsDry Roasted Cashew Nuts7.840.39NA1.0545.30.14NA85.4982.042.80.980.3
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts19.60.36NA0.95321.03NA46.4213NA8.930.71154
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.7140
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried200.36NA0.94321.03NA47213NA9.440.712.77
Sunflower SeedsDried Sunflower Seed Kernels13.40.31NA0.955.70.33NA1131109.081.540.860.81
Pine NutsDried Pine Nuts2.380.2NA0.8237.31.30.4985.488.70.10.30.960.34
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.85
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds12.30.15NA0.7458.70.11NA20.6206NA4.042.31
Roasted PistachiosDry Roasted Pistachio Nuts18.70.23NA0.7190.22NA821761.751.050.410.32
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts190.27NA0.6826.80.86NA481170.6300.390.39
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt120.31NA0.65220.36NA19814613.60.520.910.21
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.76
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.53
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts7.840.16NA0.63380.72NA43200NA1.30.3940.2
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried80.16NA0.6337.70.72NA42.7200NA1.380.392.45
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.6
Roasted AlmondsDry Roasted Almonds450.18NA0.6246.70.37NA78.81190.330.50.550.4
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.94
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
Roasted PecansDry Roasted Pecans100.16NA0.3918.60.55NA41.359.70.560.140.710.16
Roasted Macadamia NutsDry Roasted Macadamia Nuts9.750.079NA0.3716.40.42NA27.650.61.630.560.180.22
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.64NA0.3629.80.079NA74521NA13.70.4935.3
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.4
Minerals in Top 40 Whole Nuts with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in whole nuts , sorted by most amount of Iron per 100 calories.
Top 5 whole nuts with most amount of iron per 100 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