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: Aloo Gobi Cauliflower Potato curry by Priya, with 40.8 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Aloo Gobi Cauliflower Potato curry by PriyaThe recipe as it isper 100 g	Aloo Gobi Cauliflower Potato curry with olive oilVegetable oil → Olive oilper 100 g	Aloo Gobi Cauliflower Potato curry with mustard oilVegetable oil → Mustard oilper 100 g	Aloo Gobi Cauliflower Potato curry with coconut oilVegetable oil → Coconut oilper 100 g	Aloo Gobi Cauliflower Potato curry with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	88 Excellent	88 Excellent	89 Excellent	53 Good	89 Excellent
Calories	125 kcal	125 kcal	125 kcal	125 kcal	125 kcal
Total Fat	5.25 g	5.25 g	5.25 g	5.25 g	5.25 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.77 g	0.76 g	0.66 g	4.06 g	0.59 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.81 g	3.54 g	2.87 g	0.32 g	1.14 g
Omega-3 Fatty Acids	0.082 g	0.058 g	0.18 g	0.025 g	0.029 g
Polyunsaturated Fat	2.65 g	0.58 g	1.1 g	0.16 g	3.23 g
Omega-6 Fatty Acids	2.56 g	0.52 g	0.92 g	0.14 g	3.2 g
Vitamin E	0.91 mg	0.91 mg	1.37 mg	0.23 mg	2.2 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)	0.05 g	0.05 g	0.4 g	0.017 g	0.026 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.88 g	0 g
Omega-9 Fatty Acids	1.36 g	3.52 g	1.22 g	0.3 g	1.4 g
Protein	3 g	3 g	3 g	3 g	3 g
Water	72.2 mL	72.2 mL	72.2 mL	72.2 mL	72.2 mL
Sodium	28.9 mg	28.9 mg	28.9 mg	28.9 mg	28.9 mg
Total Carbohydrates	18.1 g	18.1 g	18.1 g	18.1 g	18.1 g
Sugar	2.63 g	2.63 g	2.63 g	2.63 g	2.63 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.25 mg	1.28 mg	1.25 mg	1.25 mg	1.25 mg
Calcium	34 mg	34.1 mg	34 mg	34.1 mg	34 mg
Fiber	3.45 g	3.45 g	3.45 g	3.45 g	3.45 g
Magnesium	31.6 mg	31.6 mg	31.6 mg	31.6 mg	31.6 mg
Potassium	547 mg	547 mg	547 mg	547 mg	547 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	48.1 mg	48.1 mg	48.1 mg	48.1 mg	48.1 mg
Folate (B9)	51.3 mcg	51.3 mcg	51.3 mcg	51.3 mcg	51.3 mcg
Iodine	0.88 mcg	0.88 mcg	0.88 mcg	0.88 mcg	0.88 mcg
Niacin (B3)	1.17 mg	1.17 mg	1.17 mg	1.17 mg	1.17 mg
Phosphorus	77.5 mg	77.5 mg	77.5 mg	77.5 mg	77.5 mg
Soluble Fiber	0.81 g	0.81 g	0.81 g	0.81 g	0.81 g
Vitamin A	14.3 mcg RAE	14.3 mcg RAE	14.3 mcg RAE	14.3 mcg RAE	14.3 mcg RAE
Zinc	0.47 mg	0.47 mg	0.47 mg	0.47 mg	0.47 mg
Chloride	28.3 mg	28.3 mg	28.3 mg	28.3 mg	28.3 mg
Choline	37 mg	37 mg	37 mg	37 mg	37 mg
Insoluble Fiber	2.79 g	2.79 g	2.79 g	2.79 g	2.79 g
Selenium	0.77 mcg	0.77 mcg	0.77 mcg	0.77 mcg	0.77 mcg
Thiamin (B1)	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Vitamin B6	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Riboflavin (B2)	0.072 mg	0.072 mg	0.072 mg	0.072 mg	0.072 mg
Copper	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Pantothenic Acid (B5)	0.66 mg	0.66 mg	0.66 mg	0.66 mg	0.66 mg
Vitamin K	22.4 mcg	24.1 mcg	21.2 mcg	21.2 mcg	21.5 mcg
Biotin (B7)	1.25 mcg	1.25 mcg	1.25 mcg	1.25 mcg	1.25 mcg
Fluoride	0.6 mg	0.6 mg	0.6 mg	0.6 mg	0.6 mg
Manganese	0.28 mg	0.28 mg	0.28 mg	0.28 mg	0.28 mg
Molybdenum	0.6 mcg	0.6 mcg	0.6 mcg	0.6 mcg	0.6 mcg
Chromium	1.78 mcg	1.78 mcg	1.78 mcg	1.78 mcg	1.78 mcg
Leucine	201 mg	201 mg	201 mg	201 mg	201 mg
Lysine	171 mg	171 mg	171 mg	171 mg	171 mg
Polyphenols	147 mg	157 mg	148 mg	147 mg	147 mg
Beta-Carotene	179 mcg	186 mcg	179 mcg	179 mcg	179 mcg
Isoleucine	127 mg	127 mg	127 mg	127 mg	127 mg
Methionine	42.4 mg	42.4 mg	42.4 mg	42.4 mg	42.4 mg
Oxalates	41.5 mg	41.5 mg	41.5 mg	41.5 mg	41.5 mg
Threonine	124 mg	124 mg	124 mg	124 mg	124 mg
Tryptophan	38.9 mg	38.9 mg	38.9 mg	38.9 mg	38.9 mg
Valine	155 mg	155 mg	155 mg	155 mg	155 mg
Flavonoids	41.7 mg	41.8 mg	41.8 mg	41.7 mg	41.7 mg
Histidine	175 mg	175 mg	175 mg	175 mg	175 mg
Lutein / Zeaxanthin	0.33 mg	0.34 mg	0.33 mg	0.33 mg	0.33 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	147 mg	147 mg	147 mg	147 mg	147 mg
Purines	26.7 mg	26.7 mg	26.7 mg	26.7 mg	26.7 mg
MSG (Monosodium Glutamate)	153 mg	153 mg	153 mg	153 mg	153 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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