HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA1.6
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled35.70.860.5115.82.430.89NA1460180NANA1.8
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.531.83
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.301.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.490.0611.60.420.25NA6.9600.4900.401.85
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA1.97
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA2.14
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.062.22
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA2.37
Peeled European ChestnutsPeeled Raw European Chestnuts2.550.370.0412.81.20.9NA14801030NANA2.4
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA2.43
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA2.45
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA2.57
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA460002003.1
Chinese ChestnutsRaw Chinese Chestnuts22.30.360.41.81.240.92NA152080.40NANA3.15
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried220.360.41.81.240.92NA152080.60NANA3.15
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts230.360.41.81.250.92NA150080.70NANA3.17
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.390.481.141.20.89NA1460200NANA3.2
AlmondsNuts, almonds00.180.983.120.410.1249.2380002203.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.33.26
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2.320.260.0951.60.710.48NA6802.94012NA3.4
CoconutRaw Coconut Meat00.0930.0280.760.420.076NA36.704.6600.340.283.43
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA3.5
Roasted PistachiosDry Roasted Pistachio Nuts11.40.610.21.20.450.98NA44.602.6201.911.53.52
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA3.7
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.33.74
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93404.1
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.203004.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.561.10.534.860.670.92NA1510850NANA4.7
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA4.7
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8.931.10.534.850.670.91NA1520850NANA4.73
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.25.23
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA5.34
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.035.37
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.81316.04
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA6.54
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.80.560.42.81.20.89NA14501020NANA6.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.97.03
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.537.9
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA7.94
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.22012.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA13
Vitamins in Top 40 Whole Nuts with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in whole nuts , sorted by least amount of Iron per 500 calories.
Top 5 whole nuts with least amount of iron per 500 calories are:
- Dried Hickorynuts
- Boiled Breadfruit Seeds
- Pecans nuts
- Dried Brazilnuts
- Dry Roasted Macadamia Nuts