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