Table Of Plant Foods With Choline (vitamin B4) Content

2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43

Choline Plant Food Table

No.	amount		Share of the daily value per 100 g
1	Soy protein powder	312.9 mg	62.6%
2	Soy protein (isolate) powder	190.9 mg	38.2%
3	Mustard seeds ground mustard	122.7 mg	24.5%
4	Chickpea dry	99.3 mg	19.9%
five	Chili pepper hot sun dried	84.3 mg	16.9%
6	Linseed	78.7 mg	15.7%
7	Wheat bran untreated thermally	74.4 mg	14.9%
eight	Roasted pistachios (no salt)	71.4 mg	14.3%
nine	Powdered dry chili pepper	66.5 mg	13.3%
ten	Roasted peanuts	64.6 mg	12.9%
eleven	Peeled pumpkin seeds	63.0 mg	12.6%
12	Roasted cashews	61.0 mg	12.2%
13	Edamame cooked	56.3 mg	11.3%
fourteen	Pine nut without shell	55.8 mg	11.2%
fifteen	Sunflower seeds, peeled	55.1 mg	11.0%
sixteen	Roasted sunflower seeds (peeled)	55.1 mg	11.0%
17	Buckwheat flour	54.2 mg	10.8%
18	Raw peanuts	52.5 mg	10.5%
nineteen	Fresh almonds	52.1 mg	10.4%
20	Roasted almonds	52.1 mg	10.4%
21	Raw maitake mushrooms	51.1 mg	10.2%
22	Turmeric seasoning powder	49.2 mg	9.8%
23	Oyster mushrooms, raw	48.7 mg	9.7%
24	Raw enoki mushrooms	47.7 mg	9.5%
25	Cooked soybeans (ripe)	47.5 mg	9.5%
26	Fresh hazelnuts	45.6 mg	9.1%
27	Boiled white beans	44.7 mg	8.9%
28	Roasted macadamia nuts	44.6 mg	8.9%
29	Fresh cauliflower	44.3 mg	8.9%
thirty	Ground sage	43.6 mg	8.7%
31	Marjoram spice powder	43.6 mg	8.7%
32	Boiled chickpeas	42.8 mg	8.6%
33	Ginger extract powder	41.2 mg	8.2%
34	Boiled Brussels sprouts	40.6 mg	8.1%
35	Pecan	40.5 mg	8.1%
36	Boiled broccoli	40.1 mg	8.0%
37	Potato starch	39.5 mg	7.9%
38	Walnut	39.2 mg	7.8%
39	Boiled cauliflower	39.1 mg	7.8%
40	Cabbage, cooked (boiled)	38.4 mg	7.7%
41	Soy sauce (tamari, tamari)	38.4 mg	7.7%
42	Barley flour	37.8 mg	7.6%
43	Clove (spice) seasoning powder	37.4 mg	7.5%
44	Boiled pink beans	36.9 mg	7.4%
45	Cooked shiitake mushrooms	36.8 mg	7.4%
46	Boiled motley beans (Pinto)	35.3 mg	7.1%
47	Dandelion leaves fresh	35.3 mg	7.1%
48	Boiled artichokes	34.4 mg	6.9%
49	Broccoli raab cooked	33.6 mg	6.7%
50	Soy Tofu Dry	33.0 mg	6.6%
51	Boiled peas (ripe)	32.8 mg	6.6%
52	Fried portobello mushrooms	32.8 mg	6.6%
53	Lentils boiled in water	32.7 mg	6.5%
54	Boiled black beans	32.6 mg	6.5%
55	Oregano oregano, dried	32.3 mg	6.5%
56	Boiled black-eyed beans	32.2 mg	6.4%
57	Oat bran, unprocessed thermally	32.2 mg	6.4%
58	Thermally untreated rice bran	32.2 mg	6.4%
59	Black walnut	32.1 mg	6.4%
60	Whole grain flour (wheat)	31.2 mg	6.2%
61	Boiled beans (ripe)	30.6 mg	6.1%
62	Boiled red beans (Kidney)	30.5 mg	6.1%
63	Jerusalem artichoke raw	30.0 mg	6.0%
64	Oat flour	29.9 mg	6.0%
65	Boiled mash	29.4 mg	5.9%
66	Boiled corn	29.1 mg	5.8%
67	Raw ginger root	28.8 mg	5.8%
68	Brazilian nut	28.8 mg	5.8%
69	Fresh green peas	28.4 mg	5.7%
70	Hard tofu cheese (linen)	28.1 mg	5.6%
71	Soy sauce (hydrolyzed)	27.5 mg	5.5%
72	Whole grain wheat bread	27.2 mg	5.4%
73	Fresh Chinese broccoli	26.5 mg	5.3%
74	Boiled asparagus	26.1 mg	5.2%
75	Unfried sesame	25.6 mg	5.1%
76	Fried sesame	25.6 mg	5.1%
77	Chinese broccoli cooked	25.3 mg	5.1%
78	Zira cumin seeds	24,7 mg	4.9%
79	Celery seed	24,7 mg	4.9%
80	Cumin seeds	24,7 mg	4.9%
81	French fries	23,7 mg	4.7%
82	Raw garlic	23.2 mg	4.6%
83	Fresh kale	23.2 mg	4.6%
84	Quinoa boiled in water	23.0 mg	4.6%
85	Raw corn	23.0 mg	4.6%
86	Table mustard, pasty	22.4 mg	4.5%
87	Raw brown mushrooms	22.1 mg	4.4%
88	Unsweetened coconut	22.1 mg	4.4%
89	Chocolate cupcake with chocolate icing	22.0 mg	4.4%
90	Fried champignons	21.9 mg	4.4%
91	Whole grain yellow corn flour	21.6 mg	4.3%
92	Taro cooked tubers	21.3 mg	4.3%
93	Boiled cabbage (white cabbage)	20.3 mg	4.1%
94	Rye bread	20,2 mg	4.0%
95	Buckwheat boiled in water (buckwheat porridge)	20.1 mg	4.0%
96	Wheat germ oil	20.0 mg	4.0%
97	Boiled spinach	19.7 mg	3.9%
98	Dried bananas	19.6 mg	3.9%
99	Fresh watercress	19.5 mg	3.9%
100	Fresh spinach	19.3 mg	3.9%
101	Pancakes	19.2 mg	3.8%
102	Brussels sprouts fresh	19.1 mg	3.8%
103	White wheat bread	18,7 mg	3.7%
104	Wheat bran bread	18,7 mg	3.7%
105	Rice bran bread	18,7 mg	3.7%
106	Fresh broccoli	18,7 mg	3.7%
107	Broccoli raab fresh	18.3 mg	3.7%
108	Fresh chard	18.0 mg	3.6%
109	Canned corn	17.8 mg	3.6%
110	Raw mushrooms	17.3 mg	3.5%
111	Fresh red cabbage	17.1 mg	3.4%
112	Cooked green beans (asparagus)	16.9 mg	3.4%
113	Fresh endive	16.8 mg	3.4%
114	Yam cooked	16.2 mg	3.2%
115	Raw asparagus	16.0 mg	3.2%
116	Sauerkraut (kimchi)	15.5 mg	3.1%
117	Escariole cooked	15.4 mg	3.1%
118	Fresh arugula	15.3 mg	3.1%
119	Sprouted Wheat Bread	14.9 mg	3.0%
120	Rye bread	14.6 mg	2.9%
121	Baked potatoes	14.5 mg	2.9%
122	Fresh sprouted alfalfa seeds	14.4 mg	2.9%
123	Fresh sprouted mash	14.4 mg	2.9%
124	Yogurt	14.3 mg	2.9%
125	Boiled burdock root	14.3 mg	2.9%
126	Canned green olives	14.2 mg	2.8%
127	Fresh avocado	14.2 mg	2.8%
128	Rutabaga raw	14.1 mg	2.8%
129	Clementine fresh	14.0 mg	2.8%
130	Dried apricots	13.9 mg	2.8%
131	Raw Wakame seaweed	13.9 mg	2.8%
132	Fresh lettuce	13.6 mg	2.7%
133	Mashed potatoes with milk and butter, cooked	13.5 mg	2.7%
134	Fresh plantains	13.5 mg	2.7%
135	Barley boiled in water (pearl barley porridge)	13.4 mg	2.7%
136	Agave syrup sugar substitute, sweetener	13.3 mg	2.7%
137	Raw fennel (fruit or root)	13.2 mg	2.6%
138	Boiled potatoes	13.2 mg	2.6%
139	Kohlrabi (cabbage) boiled	13.2 mg	2.6%
140	Raw seaweed	12.8 mg	2.6%
141	Fresh chicory leaves	12.8 mg	2.6%
142	Fresh parsley	12.8 mg	2.6%
143	Fresh purslane	12.8 mg	2.6%
144	Cilantro (coriander leaves) fresh	12.8 mg	2.6%
145	Fresh grape leaves	12.8 mg	2.6%
146	Fresh mulberry	12.3 mg	2.5%
147	Fresh Savoy cabbage	12.3 mg	2.5%
148	Kohlrabi fresh	12.3 mg	2.5%
149	Raw okra	12.3 mg	2.5%
150	Raw sweet potatoes	12.3 mg	2.5%
151	Fresh raspberries	12.3 mg	2.5%
152	Raw potatoes	12.1 mg	2.4%
153	Fresh coconut pulp	12.1 mg	2.4%
154	Red fresh lettuce salad	11.8 mg	2.4%
155	Fresh basil	11.4 mg	2.3%
156	Ground black pepper	11.3 mg	2.3%
157	Fresh shallots	11.3 mg	2.3%
158	Millet boiled in water	11.2 mg	2.2%
159	Seedless raisins	11.1 mg	2.2%
160	Raw turnip	11.1 mg	2.2%
161	Cinnamon powder	11.0 mg	2.2%
162	Chili pepper red hot fresh	10.9 mg	2.2%
163	Radicchio fresh	10.9 mg	2.2%
164	Rye flour	10.8 mg	2.2%
165	Fresh cabbage, white cabbage	10,7 mg	2.1%
166	Raw nori seaweed	10.4 mg	2.1%
167	Wheat flour universal	10.4 mg	2.1%
168	Boiled wild rice	10,2 mg	2.0%
169	Fresh tangerines	10,2 mg	2.0%
170	Dates Majul	9.9 mg	2.0%
171	Roman salad fresh	9.9 mg	2.0%
172	Fresh breadfruit	9.8 mg	2.0%
173	Fresh bananas	9.8 mg	2.0%
174	Fresh leeks	9.5 mg	1.9%
175	Fried or baked zucchini (no oil)	9.4 mg	1.9%
176	Eggplant cooked	9.4 mg	1.9%
177	Raw chayote	9.2 mg	1.8%
178	Boiled long-grain brown rice	9.2 mg	1.8%
179	Raw water	9.0 mg	1.8%
180	Raw carrots (fresh)	8.8 mg	1.8%
181	Boiled carrots	8.8 mg	1.8%
182	Poppy seeds	8.8 mg	1.8%
183	Turnip cooked	8.7 mg	1.7%
184	White corn flour (masa)	8.6 mg	1.7%
185	Tamarind fresh	8.6 mg	1.7%
186	Fresh blackberries	8.5 mg	1.7%
187	Fresh coconut milk	8.5 mg	1.7%
188	Frozen logan berry	8.5 mg	1.7%
189	Onion rings	8.4 mg	1.7%
190	Fresh head salad	8.4 mg	1.7%
191	Kumquat fresh	8.4 mg	1.7%
192	Fresh oranges	8.4 mg	1.7%
193	Raw pumpkin	8.2 mg	1.6%
194	Caramel	8.0 mg	1.6%
195	Kiwi fresh	7.8 mg	1.6%
196	Fresh grapefruit	7.7 mg	1.5%
197	Physalis vegetable fresh	7.6 mg	1.5%
198	Fresh pomegranate	7.6 mg	1.5%
199	Fresh guava	7.6 mg	1.5%
200	Melon fresh	7.6 mg	1.5%
201	Melon Cantaloupe fresh	7.6 mg	1.5%
202	Fresh sour cream	7.6 mg	1.5%
203	Red or white currant fresh	7.6 mg	1.5%
204	Starfruit (carambola) fresh	7.6 mg	1.5%
205	Mango fresh	7.6 mg	1.5%
206	Passion fruit fresh	7.6 mg	1.5%
207	Daikon fresh	7.3 mg	1.5%
208	Lychee fresh	7.1 mg	1.4%
209	Cooked tomatoes	6.9 mg	1.4%
210	Bulgur boiled in water (porridge)	6.9 mg	1.4%
211	Cooked onion	6.8 mg	1.4%
212	Fresh tomatoes	6,7 mg	1.3%
213	Iceberg salad fresh	6,7 mg	1.3%
214	Canned olives	6.6 mg	1.3%
215	Canned blackberry juice	6.6 mg	1.3%
216	Horseradish table ready-to-eat	6.5 mg	1.3%
217	Pickled capers	6.5 mg	1.3%
218	Fresh radish	6.5 mg	1.3%
219	Spirulina raw	6.5 mg	1.3%
220	Peking cabbage fresh	6.4 mg	1.3%
221	Dates Deglet Nur	6,3 mg	1.3%
222	Boiled beets	6,3 mg	1.3%
223	Cooked squash	6.2 mg	1.2%
224	Canned orange juice	6.2 mg	1.2%
225	Boiled or baked pumpkin	6.2 mg	1.2%
226	Papaya fresh	6.1 mg	1.2%
227	Fresh peach, pitted	6.1 mg	1.2%
228	Rhubarb stalk raw	6.1 mg	1.2%
229	Fresh celery	6.1 mg	1.2%
230	Fresh onions	6.1 mg	1.2%
231	Cherry fresh	6.1 mg	1.2%
232	Fresh blueberries	6.0 mg	1.2%
233	Fresh cucumbers	6.0 mg	1.2%
234	Raw beets	6.0 mg	1.2%
235	Rice flour	5.8 mg	1.2%
236	Fresh strawberries	5.7 mg	1.1%
237	Red table wine	5.7 mg	1.1%
238	Bulgarian red pepper fresh	5.6 mg	1.1%
239	Grapes (red or green) fresh	5.6 mg	1.1%
240	Green bell pepper, fresh	5.5 mg	1.1%
241	Fresh cranberries	5.5 mg	1.1%
242	Fresh pineapple	5.5 mg	1.1%
243	Fresh onion	5.3 mg	1.1%
244	Fresh chives	5.2 mg	1.0%
245	Fresh pear	5.1 mg	1.0%
246	Fresh lime	5.1 mg	1.0%
247	Fresh lime juice	5.1 mg	1.0%
248	Fresh lemon without peel	5.1 mg	1.0%
249	Fresh lemon juice	5.1 mg	1.0%
250	Sweet dessert wine	5.0 mg	1.0%
251	Table wine	5.0 mg	1.0%
252	Canned pomegranate juice	4.8 mg	1.0%
253	Figs fresh	4.7 mg	0.9%
254	Steamed boiled brown rice	4.4 mg	0.9%
255	Prunes	4.4 mg	0.9%
256	Fresh green onions	4.3 mg	0.9%
257	White table wine	4.3 mg	0.9%
258	Fresh watermelon	4.1 mg	0.8%
259	Fresh apples	3.4 mg	0.7%
260	Sugar-free cranberry juice	3.3 mg	0.7%
261	Boiled couscous	3.3 mg	0.7%
262	Canned grape juice	3.2 mg	0.6%
263	Fresh apricot	2.8 mg	0.6%
264	Espresso coffee ready-made	2.6 mg	0.5%
265	Canned peach juice (nectar)	2.4 mg	0.5%
266	Brown sugar	2.3 mg	0.5%
267	Canned soursop juice (nectar)	2,2 mg	0.4%
268	Long grain boiled rice	2.1 mg	0.4%
269	Boiled glutinous (sticky) rice	2.1 mg	0.4%
270	Canned pear juice (nectar)	2.0 mg	0.4%
271	Papaya juice (nectar) canned	2.0 mg	0.4%
272	Fresh plum	1.9 mg	0.4%
273	Canned apple juice	1.8 mg	0.4%
274	Canned mango juice (nectar)	1,5 mg	0.3%
275	Fresh coconut water	1.1 mg	0.2%
276	Canned apricot juice (nectar)	1.0 mg	0.2%
277	Iris	0.8 mg	0.2%
278	Raw kale	0.8 mg	0.2%
279	Almond oil	0,4 mg	0.1%
280	Walnut oil	0,4 mg	0.1%
281	Fresh beet greens	0,4 mg	0.1%
282	Corn starch	0,4 mg	0.1%
283	Olive oil	0.3 mg	0.1%
284	Palm oil	0.3 mg	0.1%
285	Cacao butter	0.3 mg	0.1%
286	Coconut oil	0.3 mg	0.1%
287	Cottonseed oil	0.2 mg	0.0%
288	Sunflower oil	0.2 mg	0.0%
289	Canola oil	0.2 mg	0.0%
290	Corn oil	0.2 mg	0.0%
291	Sesame oil	0.2 mg	0.0%
292	Linseed oil	0.2 mg	0.0%
293	Soybean oil	0.2 mg	0.0%
294	Peanut butter	0.1 mg	0.0%

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