Vitamin B4 (choline) in Plant Products

List of plant products with a high vitamin B4 (choline) content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Soy-based protein powder 312.9mg 62.6%
2 Soy protein isolate 190.9mg 38.2%
3 Mustard seed 122.7mg 24.5%
4 Chickpeas 99.3mg 19.9%
5 Chili pepper 84.3mg 16.9%
6 Flaxseed 78.7mg 15.7%
7 Wheat bran 74.4mg 14.9%
8 Dry roasted pistachio nuts 71.4mg 14.3%
9 Chili powder 66.5mg 13.3%
10 Roasted peanuts 64.6mg 12.9%
11 Pumpkin seed 63mg 12.6%
12 Roasted cashews 61mg 12.2%
13 Edamame 56.3mg 11.3%
14 Pine nuts 55.8mg 11.2%
15 Sunflower seeds 55.1mg 11%
16 Dry roasted sunflower seeds 55.1mg 11%
17 Buckwheat flour 54.2mg 10.8%
18 Peanuts 52.5mg 10.5%
19 Almonds 52.1mg 10.4%
20 Roasted almonds 52.1mg 10.4%
21 Maitake mushroom 51.1mg 10.2%
22 Turmeric 49.2mg 9.8%
23 Oyster mushrooms 48.7mg 9.7%
24 Enoki mushrooms 47.7mg 9.5%
25 Soy beans 47.5mg 9.5%
26 Hazelnuts 45.6mg 9.1%
27 Navy beans 44.7mg 8.9%
28 Dry roasted macadamias 44.6mg 8.9%
29 Cauliflower 44.3mg 8.9%
30 Lima beans 44.1mg 8.8%
31 Marjoram 43.6mg 8.7%
32 Sage 43.6mg 8.7%
33 Cooked chickpeas 42.8mg 8.6%
34 Ground ginger 41.2mg 8.2%
35 Cooked brussels sprouts 40.6mg 8.1%
36 Pecans 40.5mg 8.1%
37 Cooked broccoli 40.1mg 8%
38 Potato starch 39.5mg 7.9%
39 Walnuts 39.2mg 7.8%
40 Cooked cauliflower 39.1mg 7.8%
41 Cooked collard greens 38.4mg 7.7%
42 Soy sauce (tamari) 38.4mg 7.7%
43 Barley flour 37.8mg 7.6%
44 Clove 37.4mg 7.5%
45 Pink beans 36.9mg 7.4%
46 Shiitake mushrooms 36.8mg 7.4%
47 Dandelion greens 35.3mg 7.1%
48 Pinto beans 35.3mg 7.1%
49 Artichokes 34.4mg 6.9%
50 Cooked rapini 33.6mg 6.7%
51 Extra-firm tofu 33mg 6.6%
52 Peas 32.8mg 6.6%
53 Portabella mushrooms 32.8mg 6.6%
54 Lentils 32.7mg 6.5%
55 Black beans 32.6mg 6.5%
56 Oregano 32.3mg 6.5%
57 Oat bran 32.2mg 6.4%
58 Rice bran 32.2mg 6.4%
59 Cowpeas 32.2mg 6.4%
60 Black walnuts 32.1mg 6.4%
61 Whole-wheat flour 31.2mg 6.2%
62 Fava beans 30.6mg 6.1%
63 Kidney beans 30.5mg 6.1%
64 Jerusalem artichoke 30mg 6%
65 Oat flour 29.9mg 6%
66 Mung beans 29.4mg 5.9%
67 Cooked sweet corn 29.1mg 5.8%
68 Brazil nuts 28.8mg 5.8%
69 Ginger root 28.8mg 5.8%
70 Green peas 28.4mg 5.7%
71 Firm tofu 28.1mg 5.6%
72 Hydrolyzed soy sauce 27.5mg 5.5%
73 Whole-wheat bread 27.2mg 5.4%
74 Chinese broccoli 26.5mg 5.3%
75 Cooked asparagus 26.1mg 5.2%
76 Sesame seeds 25.6mg 5.1%
77 Toasted sesame seeds 25.6mg 5.1%
78 Cooked chinese broccoli 25.3mg 5.1%
79 Cumin seed 24.7mg 4.9%
80 Celery seed 24.7mg 4.9%
81 Caraway seed 24.7mg 4.9%
82 French fried potatoes 23.7mg 4.7%
83 Collard greens 23.2mg 4.6%
84 Garlic 23.2mg 4.6%
85 Quinoa 23mg 4.6%
86 Sweet corn 23mg 4.6%
87 Mustard 22.4mg 4.5%
88 Dried coconut meat 22.1mg 4.4%
89 Brown mushrooms 22.1mg 4.4%
90 Chocolate cake 22mg 4.4%
91 White mushrooms (cooked) 21.9mg 4.4%
92 Whole grain corn flour 21.6mg 4.3%
93 Taro root 21.3mg 4.3%
94 Cooked cabbage 20.3mg 4.1%
95 Rye crispbread 20.2mg 4%
96 Buckwheat 20.1mg 4%
97 Wheat germ oil 20mg 4%
98 Cooked spinach 19.7mg 3.9%
99 Dried bananas 19.6mg 3.9%
100 Garden cress 19.5mg 3.9%
101 Spinach 19.3mg 3.9%
102 Pancakes 19.2mg 3.8%
103 Brussels sprouts 19.1mg 3.8%
104 Broccoli 18.7mg 3.7%
105 Wheat bread 18.7mg 3.7%
106 Wheat bran bread 18.7mg 3.7%
107 Rice bran bread 18.7mg 3.7%
108 Rapini 18.3mg 3.7%
109 Swiss chard 18mg 3.6%
110 Canned corn 17.8mg 3.6%
111 White mushrooms 17.3mg 3.5%
112 Red cabbage 17.1mg 3.4%
113 Green beans (snap beans) 16.9mg 3.4%
114 Endive 16.8mg 3.4%
115 Yam 16.2mg 3.2%
116 Asparagus 16mg 3.2%
117 Kimchi 15.5mg 3.1%
118 Escarole 15.4mg 3.1%
119 Arugula 15.3mg 3.1%
120 Sprouted grain bread 14.9mg 3%
121 Rye bread 14.6mg 2.9%
122 Potatoes 14.5mg 2.9%
123 Mung bean sprouts 14.4mg 2.9%
124 Alfalfa sprouts 14.4mg 2.9%
125 Yogurt 14.3mg 2.9%
126 Burdock root 14.3mg 2.9%
127 Avocado 14.2mg 2.8%
128 Green olives 14.2mg 2.8%
129 Rutabaga 14.1mg 2.8%
130 Clementines 14mg 2.8%
131 Wakame 13.9mg 2.8%
132 Dried apricots 13.9mg 2.8%
133 Lettuce 13.6mg 2.7%
134 Mashed potatoes (milk and butter added) 13.5mg 2.7%
135 Plantains 13.5mg 2.7%
136 Pearl barley 13.4mg 2.7%
137 Sugar substitute (agave syrup) 13.3mg 2.7%
138 Boiled potatoes 13.2mg 2.6%
139 Cooked kohlrabi 13.2mg 2.6%
140 Fennel 13.2mg 2.6%
141 Grape leaves 12.8mg 2.6%
142 Coriander 12.8mg 2.6%
143 Chicory greens 12.8mg 2.6%
144 Kelp 12.8mg 2.6%
145 Parsley 12.8mg 2.6%
146 Purslane 12.8mg 2.6%
147 Okra 12.3mg 2.5%
148 Raw sweet potato 12.3mg 2.5%
149 Savoy cabbage 12.3mg 2.5%
150 Kohlrabi 12.3mg 2.5%
151 Raspberries 12.3mg 2.5%
152 Mulberries 12.3mg 2.5%
153 Raw potatoes 12.1mg 2.4%
154 Coconut meat 12.1mg 2.4%
155 Red leaf lettuce 11.8mg 2.4%
156 Basil 11.4mg 2.3%
157 Shallots 11.3mg 2.3%
158 Black pepper 11.3mg 2.3%
159 Millet 11.2mg 2.2%
160 Golden raisins 11.1mg 2.2%
161 Turnips 11.1mg 2.2%
162 Cinnamon 11mg 2.2%
163 Hot chili pepper 10.9mg 2.2%
164 Radicchio 10.9mg 2.2%
165 Sweet potato 10.8mg 2.2%
166 Rye flour 10.8mg 2.2%
167 Cabbage 10.7mg 2.1%
168 Wheat flour 10.4mg 2.1%
169 Laver 10.4mg 2.1%
170 Tangerines 10.2mg 2%
171 Wild rice 10.2mg 2%
172 Romaine lettuce 9.9mg 2%
173 Dates (medjool) 9.9mg 2%
174 Bananas 9.8mg 2%
175 Breadfruit 9.8mg 2%
176 Leeks 9.5mg 1.9%
177 Eggplant 9.4mg 1.9%
178 Zucchini 9.4mg 1.9%
179 Long-grain brown rice 9.2mg 1.8%
180 Chayote 9.2mg 1.8%
181 Watercress 9mg 1.8%
182 Carrots 8.8mg 1.8%
183 Boiled carrots 8.8mg 1.8%
184 Poppy seeds 8.8mg 1.8%
185 Cooked turnips 8.7mg 1.7%
186 Tamarinds 8.6mg 1.7%
187 Blackberry 8.5mg 1.7%
188 Coconut milk 8.5mg 1.7%
189 Loganberries 8.5mg 1.7%
190 Oranges 8.4mg 1.7%
191 Kumquat 8.4mg 1.7%
192 Butterhead lettuce 8.4mg 1.7%
193 Onion rings 8.4mg 1.7%
194 Pumpkin 8.2mg 1.6%
195 Caramel 8mg 1.6%
196 Kiwifruit 7.8mg 1.6%
197 Grapefruit 7.7mg 1.5%
198 Pomegranates 7.6mg 1.5%
199 Guava 7.6mg 1.5%
200 Honeydew melon 7.6mg 1.5%