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: Butternut squash soup by Clarence, with 40.8 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Butternut squash soup by ClarenceThe recipe as it isper 100 g	Butternut squash soup with mustard oilOlive oil → Mustard oilper 100 g	Butternut squash soup with coconut oilOlive oil → Coconut oilper 100 g	Butternut squash soup with sunflower oilOlive oil → Sunflower oilper 100 g	Butternut squash soup with canola oilOlive oil → Canola oilper 100 g
Nutrient score	68 Very good	68 Very good	35 Fair	68 Very good	68 Very good
Calories	81.5 kcal	81.5 kcal	81.8 kcal	81.5 kcal	81.5 kcal
Total Fat	3.59 g	3.59 g	3.59 g	3.59 g	3.59 g
Trans Fat	0 g	0 g	0 g	0 g	0.01 g
Saturated Fat	0.47 g	0.4 g	2.81 g	0.35 g	0.25 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.5 g	2.03 g	0.22 g	0.8 g	2.17 g
Omega-3 Fatty Acids	0.032 g	0.12 g	0.008 g	0.011 g	0.32 g
Polyunsaturated Fat	0.39 g	0.76 g	0.092 g	2.27 g	0.99 g
Omega-6 Fatty Acids	0.36 g	0.64 g	0.086 g	2.26 g	0.66 g
Vitamin E	1.71 mg	2.04 mg	1.23 mg	2.62 mg	1.82 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)	0.04 g	0.29 g	0.017 g	0.023 g	0.33 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	2.04 g	0 g	0 g
Omega-9 Fatty Acids	2.49 g	0.86 g	0.21 g	0.99 g	2.09 g
Protein	1.27 g	1.27 g	1.27 g	1.27 g	1.27 g
Water	82.2 mL	82.2 mL	82.2 mL	82.2 mL	82.2 mL
Sodium	280 mg	280 mg	280 mg	280 mg	280 mg
Total Carbohydrates	13 g	13 g	13 g	13 g	13 g
Sugar	2.87 g	2.87 g	2.87 g	2.87 g	2.87 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.84 mg	0.82 mg	0.82 mg	0.82 mg	0.82 mg
Calcium	53.9 mg	53.9 mg	53.9 mg	53.9 mg	53.9 mg
Fiber	2.14 g	2.14 g	2.14 g	2.14 g	2.14 g
Magnesium	35.8 mg	35.8 mg	35.8 mg	35.8 mg	35.8 mg
Potassium	396 mg	396 mg	396 mg	396 mg	396 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	20.8 mg	20.8 mg	20.8 mg	20.8 mg	20.8 mg
Folate (B9)	27.8 mcg	27.8 mcg	27.8 mcg	27.8 mcg	27.8 mcg
Iodine	0.39 mcg	0.39 mcg	0.39 mcg	0.39 mcg	0.39 mcg
Niacin (B3)	1.02 mg	1.02 mg	1.02 mg	1.02 mg	1.02 mg
Phosphorus	43 mg	43 mg	43 mg	43 mg	43 mg
Soluble Fiber	0.85 g	0.85 g	0.85 g	0.85 g	0.85 g
Vitamin A	489 mcg RAE	489 mcg RAE	489 mcg RAE	489 mcg RAE	489 mcg RAE
Zinc	0.31 mg	0.31 mg	0.31 mg	0.31 mg	0.31 mg
Chloride	118 mg	118 mg	118 mg	118 mg	118 mg
Choline	15 mg	15 mg	15 mg	15 mg	15 mg
Insoluble Fiber	1.55 g	1.55 g	1.55 g	1.55 g	1.55 g
Selenium	1.03 mcg	1.03 mcg	1.03 mcg	1.03 mcg	1.03 mcg
Thiamin (B1)	0.098 mg	0.098 mg	0.098 mg	0.098 mg	0.098 mg
Vitamin B6	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Riboflavin (B2)	0.038 mg	0.038 mg	0.038 mg	0.038 mg	0.038 mg
Copper	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Pantothenic Acid (B5)	0.43 mg	0.43 mg	0.43 mg	0.43 mg	0.43 mg
Vitamin K	3.51 mcg	1.47 mcg	1.48 mcg	1.65 mcg	3.89 mcg
Biotin (B7)	0.2 mcg	0.2 mcg	0.2 mcg	0.2 mcg	0.2 mcg
Fluoride	0.016 mg	0.016 mg	0.016 mg	0.016 mg	0.016 mg
Manganese	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Molybdenum	0.39 mcg	0.39 mcg	0.39 mcg	0.39 mcg	0.39 mcg
Chromium	0.41 mcg	0.41 mcg	0.41 mcg	0.41 mcg	0.41 mcg
Leucine	91.3 mg	91.3 mg	91.3 mg	91.3 mg	91.3 mg
Lysine	70.5 mg	70.5 mg	70.5 mg	70.5 mg	70.5 mg
Polyphenols	81.6 mg	75.3 mg	74.8 mg	74.8 mg	74.8 mg
Beta-Carotene	3,942 mcg	3,937 mcg	3,937 mcg	3,937 mcg	3,937 mcg
Isoleucine	62.2 mg	62.2 mg	62.2 mg	62.2 mg	62.2 mg
Methionine	18.8 mg	18.8 mg	18.8 mg	18.8 mg	18.8 mg
Oxalates	14.4 mg	14.4 mg	14.4 mg	14.4 mg	14.4 mg
Threonine	55.5 mg	55.5 mg	55.5 mg	55.5 mg	55.5 mg
Tryptophan	14.9 mg	14.9 mg	14.9 mg	14.9 mg	14.9 mg
Valine	72.9 mg	72.9 mg	72.9 mg	72.9 mg	72.9 mg
Flavonoids	33.1 mg	33.1 mg	33.1 mg	33.1 mg	33.1 mg
Histidine	63.8 mg	63.8 mg	63.8 mg	63.8 mg	63.8 mg
Lutein / Zeaxanthin	1.97 mg	1.97 mg	1.97 mg	1.97 mg	1.97 mg
Lycopene	0.039 mg	0.039 mg	0.039 mg	0.039 mg	0.039 mg
Phenylalanine	65 mg	65 mg	65 mg	65 mg	65 mg
Purines	23.1 mg	23.1 mg	23.1 mg	23.1 mg	23.1 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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