Coconut WaterCoconut Water (liquid From Coconuts)00.120.230.320.170.13NA1209.530001.15
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts3.970.50.232.160.30.4NA67.5037.70NANA2.1
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled47.61.150.67213.241.2NA194024.20NANA2.4
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.09102.660.640.12NA55.604.370NANA3.2
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted59.51.630.9529.441.67NA2340300NANA3.57
Roasted European ChestnutsNuts, chestnuts, european, roasted3.970.960.695.332.21.97NA278010302313.6
Peeled European ChestnutsPeeled Raw European Chestnuts3.970.570.0644.371.91.4NA23001600NANA3.73
Lotus SeedsRaw Lotus Seeds3.970.680.161.70.90.67NA111000NANA3.77
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts27.80.440.492.171.51.1NA1830980NANA3.85
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3.970.940.674.682.021.5NA24601710NANA4
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA5.1
Chinese ChestnutsRaw Chinese Chestnuts39.70.640.713.182.21.63NA27001430NANA5.6
Japanese ChestnutsRaw Japanese Chestnuts7.941.370.655.950.821.12NA18701040NANA5.75
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.60.365.952.351.73NA28601520NANA5.95
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.060.062.770.560.12NA12000006
Almond pasteNuts, almond paste00.331.645.640.450.14NA29000.4053.706.35
Coconut MilkRaw Coconut Milk00.1030.730.13NA63.501100.60.46.5
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.970.590.412.91.250.92NA15101060NANA6.87
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted161.8NA2.781.851.66NA23401110NANA8.33
HickorynutsDried Hickorynuts27.83.440.523.66.950.76NA15907.940NANA8.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.1203.531.040.19NA910110NANA9.05
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried63.51.031.165.163.582.64NA43702320NANA9.1
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled01.171.433.373.562.63NA433059.50NANA9.45
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled01.40.213.43.582.64NA4370600NANA9.5
BrazilnutsDried Brazilnuts02.450.141.170.730.4NA87.302.78022.409.64
CoconutRaw Coconut Meat00.260.0792.141.20.21NA10301300.950.799.64
Dried BeechnutsNuts, beechnuts, dried01.21.473.53.672.7NA448061.5NANANA9.76
Oil Roasted PecansNuts, pecans, oil roasted, without salt added201.880.444.762.930.74NA59.502.78010NA9.8
PecansPecans nuts122.60.524.633.430.839087.304.3705.561410
Roasted Macadamia NutsDry Roasted Macadamia Nuts02.80.359.032.41.42NA39.702.7802.26010.5
Roasted PecansDry Roasted Pecans27.81.80.424.632.80.74NA63.502.7805.16NA11
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.711.5
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA12
Blanched AlmondsNuts, almonds, blanched00.762.82141.250.46NA19400094013
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.08702.530.610.11NA55.603.970NANA13
Blanched HazelnutsBlanched Hazelnuts Or Filberts7.941.90.446.153.232.32NA31007.94069.5NA13
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds120.130.211.140.220.15NA35.701.20NANA13
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.213
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.240.42.433.21.2NA35.705.950NANA13.3
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA13.4
Toasted Dried CoconutToasted Dried Coconut Meat00.240.42.443.241.2NA35.705.950NANA13.5
Plain Almond ButterPlain Almond Butter no Salt00.163.7312.51.260.4122721000096014
Dried PilinutsNuts, pilinuts, dried7.943.620.372.061.90.46NA23802.4NANANA14
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.373.114.50.910.47NA107000103014.6
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA14.6
AlmondsNuts, almonds00.814.514.41.870.54226175000102014.7
Roasted AlmondsDry Roasted Almonds00.314.7514.41.270.54NA21800095015
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.420.9828283.2NA94105.56010410.715
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA15.6
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.416
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.210.6526.84.642.2NA941010.7091NA16.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts121.340.498.143.662.46NA349015060.6NA17.4
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.418.7
Cashew ButterPlain Cashew Butter no Salt01.240.746.354.761NA270000NANA20
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.560140021
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.1803721422
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231722.7
Roasted CashewsDry Roasted Cashew Nuts00.790.795.564.841NA2740003.6513824
Oil Roasted CashewsOil Roasted Cashew Nuts01.440.876.93.51.3NA9901.203.6513824
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.67025.2
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.5713526.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.31.1316.7283.2NA94505.560NANA27
Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA29
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA30.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.99031
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.431.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.280.617.62.260.4NA22607.1402.221832
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.652935
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.99035.5
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.99057.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA58.6
Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA60.2
Vitamins in Top 70 Nuts with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins 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