HickorynutsDried Hickorynuts3.20.40.060.410.80.088NA18.300.910NANA0.97
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.010.010.460.0920.02NA1.97000000.99
PecansPecans nuts1.30.290.0560.510.370.0919.869.5500.4800.611.51.1
BrazilnutsDried Brazilnuts00.280.0160.130.0840.046NA1000.3202.5701.1
Dried BeechnutsNuts, beechnuts, dried00.160.190.460.480.36NA5908.07NANANA1.3
WalnutsEnglish Walnuts0.460.160.0690.520.260.257.944500.600.321.241.33
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.660.720.53NA87.3060.60NANA1.42
Peeled European ChestnutsPeeled Raw European Chestnuts1.530.220.0241.70.730.54NA88.8061.50NANA1.44
Pinyon Pine NutsDried Pinyon Pine Nuts0.480.590.112.10.10.053NA27.700.950NANA1.46
Dried PilinutsNuts, pilinuts, dried0.830.380.0390.220.20.048NA2500.25NANANA1.47
Dried CoconutDried Coconut Meat00.0270.0450.270.360.14NA4.100.6800.20.141.5
Macadamia NutsRaw Macadamia Nuts00.50.0681.030.320.11NA4.600.500.23NA1.54
Ground NutmegGround Nutmeg Spices2.860.20.0330.74NA0.091NA43.401.70001.74
Chinese ChestnutsRaw Chinese Chestnuts13.40.210.241.070.740.55NA91048.20NANA1.9
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried13.20.210.241.070.750.55NA91048.30NANA1.9
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.240.290.680.720.53NA87.40120NANA1.9
AlmondsNuts, almonds00.110.591.870.240.07129.522.800013.301.92
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.290.0440.690.730.54NA89.4012.30NANA1.94
CoconutRaw Coconut Meat00.0560.0170.460.250.046NA2202.800.20.172.06
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.02700.810.240.043NA2102.550NANA2.07
Pistachio NutsRaw Pistachio Nuts140.470.0860.70.280.91NA27.30301.53NA2.1
Coconut MilkRaw Coconut Milk00.03400.990.240.043NA2103.6500.20.132.14
HazelnutsNuts, hazelnuts or filberts0.480.310.0540.860.440.27NA540307.186.82.25
Pine NutsDried Pine Nuts0.450.160.11.960.140.0425.751500.3604.16242.47
Sunflower SeedsDried Sunflower Seed Kernels1.540.760.184.30.580.69NA11700.7201802.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3.330.670.322.90.40.55NA910510NANA2.8
Japanese ChestnutsRaw Japanese Chestnuts3.90.670.322.920.40.55NA92051.20NANA2.82
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1.430.330.0432.760.140.19NA54.70000.803.02
Lotus SeedsRaw Lotus Seeds3.370.580.131.450.770.57NA94000NANA3.2
FlaxseedSeeds, flaxseed00.920.091.730.550.27194900.3400.172.43.2
Onion PowderOnion Powder Spices00.40.070.280.640.63NA56.3020.600.243.63.43
Cashew NutsRaw Cashew Nuts00.230.0310.580.470.23NA13.600.2700.4918.53.62
Watermelon Seed KernelsDried Watermelon Seed Kernels00.10.0781.90.190.048NA31.2000NANA3.92
Hemp SeedsHulled Hemp Seeds0.540.690.155NA0.33NA59.700.2700.433.24.3
Coconut WaterCoconut Water (liquid From Coconuts)00.470.91.260.680.51NA47.40380004.58
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.540.150.0822.680.40.077NA310101.173.94.73
ChiaDried Chia SeedsNA0.380.15.45NANANA30.200.99NA0.31NA4.77
Garlic PowderGarlic Powder Spices00.390.130.720.671.5NA42.601.100.610.365.12
Ground Mustard SeedGround Mustard Seed Spices1.20.480.152.80.480.23NA9604.2033.25.44
Poppy SeedPoppy Seed Spices00.490.0570.510.190.14NA4700.570105.58
Red or Cayenne PepperRed or Cayenne Pepper Spice19630.310.878.2NA2.3NA10007202875.87.36
Whole Sesame SeedsDried Whole Sesame Seeds00.410.132.360.0260.41NA50.80000.1307.6
Ground AllspiceGround Allspice Spices30.80.120.0723.26NA0.24NA41044.70NANA8.05
Ground MaceGround Mace Spices25.30.20.280.85NA0.1NA48013.30NANA8.78
Ground CinnamonGround Cinnamon Spices18.20.0270.051.60.430.19NA7.304.602.83810
SaffronSaffron Spices260.110.261.4NA0.98NA900780NANA10.7
Black PepperBlack Pepper Spices32.30.130.221.371.670.35NA20.30001.2419611.6
Ground ClovesGround Cloves Spices8.760.170.241.70.560.43NA27.400.2209.6615513
CardamomCardamom Spices00.190.181.06NA0.22NANA020.30NANA13.5
White PepperWhite Pepper Spices00.0220.130.21NA0.1NA10021.30NANA14.5
Caraway SeedCaraway Seed Spices16.20.350.343.25NA0.32NA901902.25014.6
RosemaryFresh Rosemary3340.0820.352.11.840.77NA2500500NANA15.2
Dill SeedDill Seed Spices2.950.410.282.76NA0.25NA9.84020.70NANA16
Fennel SeedFennel Seed Spices6.10.350.315.26NA0.41NANA018.30NANA16
Coriander SeedCoriander Seed Spices00.240.292.14NANANA00210NANA16.4
Pumpkin Pie SpiceSpices, pumpkin pie spice11.40.110.121.97NA0.35NA21020.501.72517.3
Ground GingerGround Ginger Spices1.80.0410.158.60.430.56NA11.600.63000.7217.7
Chili PowderChili Powder Spices15780.27112.30.942.23NA29.800.74040.611218.4
PeppermintFresh Peppermint9090.351.147.31.450.55NA48901360NANA21.8
PaprikaPaprika Spice26200.351.310.72.672.28NA5200.9603185.422.5
Dried Parsley SpicesSpices, parsley, dried1000.22.4510.21.10.92NA185012809.2139722.6
Dried Rosemary SpicesSpices, rosemary, dried1410.470.390.91NA1.58NA278055.50NANA26.5
Ground SageGround Sage Spices2810.720.325.45NA2.56NA26103107.12163326.8
Fenugreek SeedFenugreek Seed Spices2.80.30.341.52NA0.56NA5302.80NANA31
Dried TarragonDried Tarragon Spices2140.261.369.1NA2.45NA2790510NANA33
Anise SeedAnise Seed Spices14.20.30.262.720.710.58NA8.9018.70NANA33
Celery SeedCelery Seed Spices2.30.260.222.34NA0.68NA7.6501300.82034.4
Dried Chervil SpicesSpices, chervil, dried3710.480.866.84NA1.18NA347063.30NANA40.4
Bay Leaf SpicesSpices, bay leaf2960.0090.41.92NA1.67NA173044.60NANA41.2
BasilFresh Basil34430.440.9911.82.732.02NA8870235010.4541041.3
Dried Oregano SpicesSpices, oregano, dried960.20.65.251.041.2NA26802.6020.770441.7
Ground SavoryGround Savory Spice2830.4NA4.5NA2NANA0550NANA41.8
Dried Coriander LeafDried Coriander Leaf Spices3151.351.611.5NA0.66NA295060901.1146245.7
Dill WeedFresh Dill Weed26930.42.07112.771.3NA104705930NANA46
ThymeFresh Thyme7070.141.45.41.21.03NA13404760NANA52
Ground TurmericGround Turmeric Spice00.0560.141.30.520.1NA19.200.6704.261353
Cumin SeedCumin Seed Spices51.20.50.263.66NA0.35NA806.1602.664.3253
Dried Dill Weed SpicesSpices, dill weed, dried3470.50.343.33NA2.03NANA059.30NANA58
SpearmintFresh Spearmint13840.531.26.461.71.08NA7160910NANA81
Dried Marjoram SpicesSpices, marjoram, dried4460.320.354.56NA1.3NA30305701.8768892
Dried SpearmintSpearmint, dried5570.31.56.91.472.7NA558000NANA92
Dried Basil SpicesSpices, basil, dried47.60.11.556.31.081.73NA39901.03013.82208116
Dried Thyme SpicesSpices, thyme, dried2070.560.435.37NA0.6NA298054.308.131864134
Vitamins in Top 80 Raw Nuts & Spices with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in raw nuts & spices , sorted by least amount of Iron per 300 calories.
Top 5 raw nuts & spices with least amount of iron per 300 calories are:
- Dried Hickorynuts
- Packaged Sweetened Coconut Meat Flakes
- Pecans nuts
- Dried Brazilnuts
- Dried Beechnuts