Folate naturally occurs in a wide variety of foods. Rich sources include yeast extract at 2620μg/100g, dark green leaf vegetables such as Brussels sprouts at 135μg/100g, curly kale at 120μg/100g, mature spinach at 114μg/100g, baby spinach at 161 μg/100g, many other vegetables at 175 μg/100g, boiled fresh (not pickled) beetroot at 110μg/100g, lettuce at 60 μg/100g, red bell peppers at 75 μg/100g, many herbs 170 μg/100g, spearmint at 110 μg/100g, chives at 105μg/100g, strawberry at 61 μg/100g, many legumes at 210 μg/100g, boiled dried soybeans at 54μg/100g, boiled dried (not canned) chickpeas at 66μg/100g, Phaseolus coccineus at 60μg/100g, many nuts including hazelnuts at 72μg/100g and walnuts at 66μg/100g, grains and other seeds including sesame at 97 μg/100g, some meat, especially Liver (food) and Kidney (food), eggs, and some seafood. Folate naturally found in food is susceptible to high heat and ultraviolet light, and is soluble in water. It is heat-labile in acidic environments and may also be subject to oxidation.. Which had more micrograms per 100 grams, curly kale or beetroot?