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: Caldo Verde Portuguese soup by Pedro, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Caldo Verde Portuguese soup by PedroThe recipe as it isper 100 g	Caldo Verde Portuguese soup with mustard oilOlive oil → Mustard oilper 100 g	Caldo Verde Portuguese soup with coconut oilOlive oil → Coconut oilper 100 g	Caldo Verde Portuguese soup with sunflower oilOlive oil → Sunflower oilper 100 g	Caldo Verde Portuguese soup with canola oilOlive oil → Canola oilper 100 g
Nutrient score	58 Good	58 Good	44 Fair	58 Good	58 Good
Calories	63.8 kcal	63.8 kcal	63.9 kcal	63.8 kcal	63.8 kcal
Total Fat	1.79 g	1.79 g	1.79 g	1.79 g	1.79 g
Trans Fat	0 g	0 g	0 g	0 g	0.005 g
Saturated Fat	0.25 g	0.21 g	1.28 g	0.19 g	0.15 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.13 g	0.92 g	0.11 g	0.37 g	0.98 g
Omega-3 Fatty Acids	0.06 g	0.098 g	0.05 g	0.051 g	0.19 g
Polyunsaturated Fat	0.24 g	0.41 g	0.11 g	1.08 g	0.51 g
Omega-6 Fatty Acids	0.18 g	0.31 g	0.064 g	1.03 g	0.32 g
Vitamin E	0.8 mg	0.94 mg	0.58 mg	1.2 mg	0.84 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)	0.034 g	0.14 g	0.024 g	0.026 g	0.16 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0.91 g	0 g	0 g
Omega-9 Fatty Acids	1.11 g	0.38 g	0.095 g	0.44 g	0.93 g
Protein	1.9 g	1.9 g	1.9 g	1.9 g	1.9 g
Water	84.5 mL	84.5 mL	84.5 mL	84.5 mL	84.5 mL
Sodium	292 mg	292 mg	292 mg	292 mg	292 mg
Total Carbohydrates	11 g	11 g	11 g	11 g	11 g
Sugar	1.23 g	1.23 g	1.23 g	1.23 g	1.23 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.66 mg	0.65 mg	0.65 mg	0.65 mg	0.65 mg
Calcium	70.1 mg	70.1 mg	70.1 mg	70.1 mg	70.1 mg
Fiber	2.24 g	2.24 g	2.24 g	2.24 g	2.24 g
Magnesium	22.5 mg	22.5 mg	22.5 mg	22.5 mg	22.5 mg
Potassium	321 mg	321 mg	321 mg	321 mg	321 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	18.4 mg	18.4 mg	18.4 mg	18.4 mg	18.4 mg
Folate (B9)	13.4 mcg	13.4 mcg	13.4 mcg	13.4 mcg	13.4 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.7 mg	0.7 mg	0.7 mg	0.7 mg	0.7 mg
Phosphorus	48.4 mg	48.4 mg	48.4 mg	48.4 mg	48.4 mg
Soluble Fiber	0.45 g	0.45 g	0.45 g	0.45 g	0.45 g
Vitamin A	61.9 mcg RAE	61.9 mcg RAE	61.9 mcg RAE	61.9 mcg RAE	61.9 mcg RAE
Zinc	0.28 mg	0.28 mg	0.28 mg	0.28 mg	0.28 mg
Chloride	369 mg	369 mg	369 mg	369 mg	369 mg
Choline	10.7 mg	10.7 mg	10.7 mg	10.7 mg	10.7 mg
Insoluble Fiber	1.85 g	1.85 g	1.85 g	1.85 g	1.85 g
Selenium	0.54 mcg	0.54 mcg	0.54 mcg	0.54 mcg	0.54 mcg
Thiamin (B1)	0.07 mg	0.07 mg	0.07 mg	0.07 mg	0.07 mg
Vitamin B6	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Riboflavin (B2)	0.058 mg	0.058 mg	0.058 mg	0.058 mg	0.058 mg
Copper	0.076 mg	0.076 mg	0.076 mg	0.076 mg	0.076 mg
Pantothenic Acid (B5)	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Vitamin K	106 mcg	105 mcg	105 mcg	105 mcg	106 mcg
Biotin (B7)	0.22 mcg	0.22 mcg	0.22 mcg	0.22 mcg	0.22 mcg
Fluoride	0.021 mg	0.021 mg	0.021 mg	0.021 mg	0.021 mg
Manganese	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Molybdenum	0.4 mcg	0.4 mcg	0.4 mcg	0.4 mcg	0.4 mcg
Chromium	0.18 mcg	0.18 mcg	0.18 mcg	0.18 mcg	0.18 mcg
Leucine	157 mg	157 mg	157 mg	157 mg	157 mg
Lysine	132 mg	132 mg	132 mg	132 mg	132 mg
Polyphenols	62.7 mg	59.9 mg	59.6 mg	59.6 mg	59.6 mg
Beta-Carotene	648 mcg	645 mcg	645 mcg	645 mcg	645 mcg
Isoleucine	104 mg	104 mg	104 mg	104 mg	104 mg
Methionine	30.4 mg	30.4 mg	30.4 mg	30.4 mg	30.4 mg
Oxalates	42.9 mg	42.9 mg	42.9 mg	42.9 mg	42.9 mg
Threonine	93.4 mg	93.4 mg	93.4 mg	93.4 mg	93.4 mg
Tryptophan	31.3 mg	31.3 mg	31.3 mg	31.3 mg	31.3 mg
Valine	122 mg	122 mg	122 mg	122 mg	122 mg
Flavonoids	29 mg	29 mg	29 mg	29 mg	29 mg
Histidine	115 mg	115 mg	115 mg	115 mg	115 mg
Lutein / Zeaxanthin	2.11 mg	2.11 mg	2.11 mg	2.11 mg	2.11 mg
Lycopene	0.04 mg	0.04 mg	0.04 mg	0.04 mg	0.04 mg
Phenylalanine	112 mg	112 mg	112 mg	112 mg	112 mg
Purines	18.7 mg	18.7 mg	18.7 mg	18.7 mg	18.7 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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