Which cooking oil is good for me?

Cooking oils differ mostly in their fats: how much is saturated, how much is omega-3 and omega-6, and how much vitamin E they bring. Pick a recipe that uses oil and see how each oil changes it, in the same amount.

Recipe: Mango pickle punjabi style recipe, with 435 g Mustard oil · Choose another

Per 100 g Per serving

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Nutrient	Mango pickle punjabi style recipeThe recipe as it isper 100 g	Mango pickle punjabi style with olive oilMustard oil → Olive oilper 100 g	Mango pickle punjabi style with coconut oilMustard oil → Coconut oilper 100 g	Mango pickle punjabi style with sunflower oilMustard oil → Sunflower oilper 100 g	Mango pickle punjabi style with canola oilMustard oil → Canola oilper 100 g
Nutrient score	58 Good	55 Good	25 Low	59 Good	59 Good
Calories	437 kcal	437 kcal	440 kcal	437 kcal	437 kcal
Total Fat	41.2 g	41.2 g	41.2 g	41.2 g	41.2 g
Trans Fat	0 g	0 g	0 g	0 g	0.12 g
Saturated Fat	4.83 g	5.7 g	32.9 g	4.32 g	3.17 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	23.6 g	29.1 g	2.58 g	9.35 g	25.3 g
Omega-3 Fatty Acids	1.31 g	0.32 g	0.048 g	0.083 g	3.65 g
Polyunsaturated Fat	8.77 g	4.5 g	1.05 g	26.3 g	11.5 g
Omega-6 Fatty Acids	7.46 g	4.18 g	1.01 g	26.3 g	7.66 g
Vitamin E	10.9 mg	7.12 mg	1.46 mg	17.7 mg	8.35 mg
DHA (Docosahexaenoic Acid)	0 mg	0 mg	0 mg	0 mg	0 mg
EPA (Eicosapentaenoic Acid)	0 mg	0 mg	0 mg	0 mg	0 mg
ALA (Alpha-Linolenic Acid)	3.2 g	0.32 g	0.047 g	0.12 g	3.64 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	23.7 g	0 g	0 g
Omega-9 Fatty Acids	10.1 g	29.1 g	2.54 g	11.6 g	24.4 g
Protein	2.38 g	2.38 g	2.38 g	2.38 g	2.38 g
Water	35.5 mL	35.5 mL	35.5 mL	35.5 mL	35.5 mL
Sodium	198 mg	198 mg	198 mg	198 mg	198 mg
Total Carbohydrates	18.6 g	18.6 g	18.6 g	18.6 g	18.6 g
Sugar	12.7 g	12.7 g	12.7 g	12.7 g	12.7 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	2.22 mg	2.44 mg	2.24 mg	2.22 mg	2.22 mg
Calcium	57.3 mg	57.7 mg	57.7 mg	57.3 mg	57.3 mg
Fiber	4.35 g	4.35 g	4.35 g	4.35 g	4.35 g
Magnesium	32.7 mg	32.7 mg	32.7 mg	32.7 mg	32.7 mg
Potassium	247 mg	248 mg	247 mg	247 mg	247 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin C	55.8 mg	55.8 mg	55.8 mg	55.8 mg	55.8 mg
Folate (B9)	17.3 mcg	17.3 mcg	17.3 mcg	17.3 mcg	17.3 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.97 mg	0.97 mg	0.97 mg	0.97 mg	0.97 mg
Phosphorus	51.3 mg	51.3 mg	51.3 mg	51.3 mg	51.3 mg
Soluble Fiber	0.99 g	0.99 g	0.99 g	0.99 g	0.99 g
Vitamin A	63.6 mcg RAE	63.6 mcg RAE	63.6 mcg RAE	63.6 mcg RAE	63.6 mcg RAE
Zinc	0.42 mg	0.44 mg	0.42 mg	0.45 mg	0.42 mg
Chloride	509 mg	509 mg	509 mg	509 mg	509 mg
Choline	10.2 mg	10.2 mg	10.3 mg	10.3 mg	10.3 mg
Insoluble Fiber	3.31 g	3.31 g	3.31 g	3.31 g	3.31 g
Selenium	1.46 mcg	1.46 mcg	1.46 mcg	1.46 mcg	1.46 mcg
Thiamin (B1)	0.051 mg	0.051 mg	0.051 mg	0.051 mg	0.051 mg
Vitamin B6	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Riboflavin (B2)	0.071 mg	0.071 mg	0.071 mg	0.071 mg	0.071 mg
Copper	0.19 mg	0.19 mg	0.19 mg	0.19 mg	0.19 mg
Pantothenic Acid (B5)	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Vitamin K	5.72 mcg	29.5 mcg	5.92 mcg	7.85 mcg	33.9 mcg
Biotin (B7)	0.056 mcg	0.056 mcg	0.056 mcg	0.056 mcg	0.056 mcg
Fluoride	0.002 mg	0.002 mg	0.002 mg	0.002 mg	0.002 mg
Manganese	0.44 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Molybdenum	0.22 mcg	0.22 mcg	0.22 mcg	0.22 mcg	0.22 mcg
Chromium	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg
Leucine	162 mg	162 mg	162 mg	162 mg	162 mg
Lysine	110 mg	110 mg	110 mg	110 mg	110 mg
Polyphenols	300 mg	373 mg	294 mg	294 mg	294 mg
Beta-Carotene	693 mcg	752 mcg	693 mcg	693 mcg	693 mcg
Isoleucine	98.4 mg	98.4 mg	98.4 mg	98.4 mg	98.4 mg
Methionine	30 mg	30 mg	30 mg	30 mg	30 mg
Oxalates	11.4 mg	11.4 mg	11.4 mg	11.4 mg	11.4 mg
Threonine	90.6 mg	90.6 mg	90.6 mg	90.6 mg	90.6 mg
Tryptophan	27.9 mg	27.9 mg	27.9 mg	27.9 mg	27.9 mg
Valine	117 mg	117 mg	117 mg	117 mg	117 mg
Flavonoids	68.9 mg	68.9 mg	68.1 mg	68.1 mg	68.1 mg
Histidine	63.3 mg	63.3 mg	63.3 mg	63.3 mg	63.3 mg
Lutein / Zeaxanthin	0.089 mg	0.13 mg	0.089 mg	0.093 mg	0.093 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	114 mg	114 mg	114 mg	114 mg	114 mg
Purines	14.6 mg	14.6 mg	14.6 mg	14.6 mg	14.6 mg

The largest amount in each row is in bold. ~12+ means at least 12: an ingredient has no value yet for that nutrient. Worked out from the ingredients with the GapPlate food library; estimates, not medical advice.

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