HickorynutsDried Hickorynuts1.070.130.020.140.270.029NA6.100.30NANA0.32
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0030.0030.150.0310.007NA0.66000000.33
PecansPecans nuts0.430.0960.0190.170.120.033.33.200.1600.20.510.37
BrazilnutsDried Brazilnuts00.0940.0050.0450.0280.015NA3.3400.1100.8600.37
Dried BeechnutsNuts, beechnuts, dried00.0530.0640.150.160.12NA19.602.7NANANA0.43
WalnutsEnglish Walnuts0.150.0520.0230.170.0870.0822.651500.200.110.410.44
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled0.470.110.0790.550.240.18NA290200NANA0.47
Peeled European ChestnutsPeeled Raw European Chestnuts0.510.0730.0080.560.240.18NA29.6020.50NANA0.48
Pinyon Pine NutsDried Pinyon Pine Nuts0.160.20.0350.690.0330.018NA9.2200.320NANA0.49
Dried PilinutsNuts, pilinuts, dried0.280.130.0130.0720.0670.016NA8.3400.083NANANA0.49
Dried CoconutDried Coconut Meat00.0090.0150.0910.120.045NA1.3600.2300.0670.0450.5
Macadamia NutsRaw Macadamia Nuts00.170.0230.340.110.038NA1.5300.1700.075NA0.51
Ground NutmegGround Nutmeg Spices0.950.0660.0110.25NA0.03NA14.500.570000.58
Chinese ChestnutsRaw Chinese Chestnuts4.460.0710.080.360.250.18NA30.40160NANA0.63
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried4.40.0720.0810.360.250.18NA30.30160NANA0.63
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.0790.0960.230.240.18NA29040NANA0.64
AlmondsNuts, almonds00.0350.20.620.0810.0249.847.60004.4300.64
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.0960.0150.230.240.18NA3004.10NANA0.65
CoconutRaw Coconut Meat00.0190.0060.150.0850.015NA7.3400.9300.0680.0560.69
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.00900.270.0790.014NA6.9700.850NANA0.69
Pistachio NutsRaw Pistachio Nuts4.640.160.0290.230.0930.3NA9.10100.51NA0.7
Coconut MilkRaw Coconut Milk00.01100.330.080.014NA6.9601.200.0650.0430.71
HazelnutsNuts, hazelnuts or filberts0.160.10.0180.290.150.09NA180102.42.260.75
Pine NutsDried Pine Nuts0.150.0540.0340.650.0470.0141.95.0500.1201.480.82
Sunflower SeedsDried Sunflower Seed Kernels0.510.250.0611.430.190.23NA3900.2406.0200.9
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1.10.220.110.970.130.18NA30.30170NANA0.94
Japanese ChestnutsRaw Japanese Chestnuts1.30.220.110.970.130.18NA30.50170NANA0.94
Sesame Seed KernelsDried Hulled Sesame Seed Kernels0.480.110.0140.920.0460.063NA18.20000.2701
Lotus SeedsRaw Lotus Seeds1.120.190.0450.480.260.19NA31.5000NANA1.07
FlaxseedSeeds, flaxseed00.310.030.580.180.0896.3316.300.1100.0580.811.07
Onion PowderOnion Powder Spices00.130.0230.0940.210.21NA18.806.8600.0791.21.14
Cashew NutsRaw Cashew Nuts00.0760.010.190.160.075NA4.5200.0900.166.171.2
Watermelon Seed KernelsDried Watermelon Seed Kernels00.0340.0260.640.0620.016NA10.4000NANA1.3
Hemp SeedsHulled Hemp Seeds0.180.230.0521.66NA0.11NA2000.0900.141.071.44
Coconut WaterCoconut Water (liquid From Coconuts)00.160.30.420.230.17NA15.8012.60001.53
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.180.0490.0270.890.130.026NA10.400.3400.391.31.58
ChiaDried Chia SeedsNA0.130.0351.8NANANA1000.33NA0.1NA1.6
Garlic PowderGarlic Powder Spices00.130.0430.240.220.5NA1400.3600.20.121.7
Ground Mustard SeedGround Mustard Seed Spices0.390.160.0510.930.160.078NA3201.4011.061.8
Poppy SeedPoppy Seed Spices00.160.0190.170.0620.047NA15.600.1900.3401.86
Red or Cayenne PepperRed or Cayenne Pepper Spice6540.10.292.74NA0.77NA33.302409.425.32.45
Whole Sesame SeedsDried Whole Sesame Seeds00.140.0430.790.0090.14NA170000.04402.54
Ground AllspiceGround Allspice Spices10.30.0380.0241.1NA0.08NA13.70150NANA2.7
Ground MaceGround Mace Spices8.420.0660.0940.28NA0.034NA1604.420NANA2.93
Ground CinnamonGround Cinnamon Spices6.070.0090.0170.540.140.064NA2.4301.5400.9412.63.37
SaffronSaffron Spices8.70.0370.0860.47NA0.33NA300260NANA3.6
Black PepperBlack Pepper Spices10.80.0430.0720.460.560.12NA6.770000.4165.23.87
Ground ClovesGround Cloves Spices2.90.0580.080.570.190.14NA9.1200.07303.251.84.3
CardamomCardamom Spices00.0640.0590.35NA0.074NANA06.750NANA4.5
White PepperWhite Pepper Spices00.0070.0430.072NA0.034NA3.3807.10NANA4.83
Caraway SeedCaraway Seed Spices5.40.120.111.1NA0.11NA306.300.7504.87
RosemaryFresh Rosemary1110.0270.120.70.610.26NA83.2016.60NANA5.08
Dill SeedDill Seed Spices0.980.140.0930.92NA0.082NA3.2806.90NANA5.35
Fennel SeedFennel Seed Spices2.030.120.11.75NA0.14NANA06.10NANA5.37
Coriander SeedCoriander Seed Spices00.080.0970.71NANANA007.050NANA5.48
Pumpkin Pie SpiceSpices, pumpkin pie spice3.80.0380.040.66NA0.12NA706.8400.568.35.76
Ground GingerGround Ginger Spices0.60.0140.0512.870.140.19NA3.900.21000.245.9
Chili PowderChili Powder Spices5260.0890.334.10.310.74NA9.9300.25013.537.56.13
PeppermintFresh Peppermint3030.120.382.440.480.18NA163045.40NANA7.26
PaprikaPaprika Spice8730.120.443.570.890.76NA17.400.32010.328.57.5
Dried Parsley SpicesSpices, parsley, dried33.20.0670.823.40.360.31NA61.604303.074667.55
Dried Rosemary SpicesSpices, rosemary, dried470.160.130.3NA0.53NA93018.50NANA8.84
Ground SageGround Sage Spices940.240.111.8NA0.85NA87010.302.375448.93
Fenugreek SeedFenugreek Seed Spices0.930.10.110.51NA0.19NA17.600.930NANA10.4
Dried TarragonDried Tarragon Spices710.0850.453.03NA0.82NA930170NANA11
Anise SeedAnise Seed Spices4.750.10.0860.910.240.19NA2.9706.230NANA11
Celery SeedCelery Seed Spices0.770.0870.0740.78NA0.23NA2.5504.3600.27011.5
Dried Chervil SpicesSpices, chervil, dried1240.160.292.28NA0.39NA1160210NANA13.5
Bay Leaf SpicesSpices, bay leaf990.0030.130.64NA0.56NA57.50150NANA13.7
BasilFresh Basil11480.150.333.920.910.67NA296078.303.48180313.8
Dried Oregano SpicesSpices, oregano, dried320.0670.21.750.350.39NA89.400.8706.923514
Ground SavoryGround Savory Spice940.13NA1.5NA0.67NANA018.40NANA14
Dried Coriander LeafDried Coriander Leaf Spices1050.450.543.84NA0.22NA98020300.3748715.2
Dill WeedFresh Dill Weed8980.130.693.650.920.43NA34901980NANA15.3
ThymeFresh Thyme2360.0480.471.80.40.34NA44.601590NANA17.3
Ground TurmericGround Turmeric Spice00.0190.0480.430.170.034NA6.400.2201.44.317.6
Cumin SeedCumin Seed Spices170.170.0871.22NA0.12NA2.6702.0500.891.4417.7
Dried Dill Weed SpicesSpices, dill weed, dried1160.170.111.1NA0.68NANA019.80NANA19.3
SpearmintFresh Spearmint4610.180.42.150.570.36NA239030.20NANA27
Dried Marjoram SpicesSpices, marjoram, dried1490.110.121.52NA0.44NA10101900.6222930.5
Dried SpearmintSpearmint, dried1860.10.52.30.490.9NA186000NANA30.7
Dried Basil SpicesSpices, basil, dried160.0340.522.10.360.58NA13300.3404.673638.5
Dried Thyme SpicesSpices, thyme, dried690.190.141.8NA0.2NA9901802.762144.8
Vitamins in Top 80 Raw Nuts & Spices with the lowest Iron content per 100 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 100 calories.
Top 5 raw nuts & spices with least amount of iron per 100 calories are:
- Dried Hickorynuts
- Packaged Sweetened Coconut Meat Flakes
- Pecans nuts
- Dried Brazilnuts
- Dried Beechnuts