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: Chaulai saag (amaranth greens) by Sri, with 27.2 g Mustard oil · Choose another

Per 100 g Per serving

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Nutrient	Chaulai saag (amaranth greens) by SriThe recipe as it isper 100 g	Chaulai saag (amaranth greens) with olive oilMustard oil → Olive oilper 100 g	Chaulai saag (amaranth greens) with coconut oilMustard oil → Coconut oilper 100 g	Chaulai saag (amaranth greens) with sunflower oilMustard oil → Sunflower oilper 100 g	Chaulai saag (amaranth greens) with canola oilMustard oil → Canola oilper 100 g
Nutrient score	100 Excellent	99 Excellent	59 Good	100 Excellent	100 Excellent
Calories	67.9 kcal	67.9 kcal	68.3 kcal	67.9 kcal	67.9 kcal
Total Fat	4.91 g	4.91 g	4.91 g	4.91 g	4.91 g
Trans Fat	0 g	0 g	0 g	0 g	0.014 g
Saturated Fat	0.63 g	0.72 g	3.84 g	0.57 g	0.43 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.71 g	3.33 g	0.3 g	1.07 g	2.89 g
Omega-3 Fatty Acids	0.2 g	0.084 g	0.053 g	0.057 g	0.46 g
Polyunsaturated Fat	1.06 g	0.57 g	0.17 g	3.07 g	1.37 g
Omega-6 Fatty Acids	0.86 g	0.48 g	0.12 g	3.01 g	0.88 g
Vitamin E	2.11 mg	1.68 mg	1.03 mg	2.89 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)	0.41 g	0.075 g	0.044 g	0.052 g	0.46 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	2.72 g	0 g	0 g
Omega-9 Fatty Acids	1.15 g	3.32 g	0.28 g	1.32 g	2.79 g
Protein	2.47 g	2.47 g	2.47 g	2.47 g	2.47 g
Water	86.6 mL	86.6 mL	86.6 mL	86.6 mL	86.6 mL
Sodium	18.2 mg	18.2 mg	18.2 mg	18.2 mg	18.2 mg
Total Carbohydrates	5.14 g	5.14 g	5.14 g	5.14 g	5.14 g
Sugar	0.3 g	0.3 g	0.3 g	0.3 g	0.3 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	2.3 mg	2.32 mg	2.3 mg	2.3 mg	2.3 mg
Calcium	190 mg	190 mg	190 mg	190 mg	190 mg
Fiber	1.96 g	1.96 g	1.96 g	1.96 g	1.96 g
Magnesium	49.4 mg	49.4 mg	49.4 mg	49.4 mg	49.4 mg
Potassium	322 mg	322 mg	322 mg	322 mg	322 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	44.4 mg	44.4 mg	44.4 mg	44.4 mg	44.4 mg
Folate (B9)	72.2 mcg	72.2 mcg	72.2 mcg	72.2 mcg	72.2 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.63 mg	0.63 mg	0.63 mg	0.63 mg	0.63 mg
Phosphorus	48.4 mg	48.4 mg	48.4 mg	48.4 mg	48.4 mg
Soluble Fiber	0.46 g	0.46 g	0.46 g	0.46 g	0.46 g
Vitamin A	244 mcg RAE	244 mcg RAE	244 mcg RAE	244 mcg RAE	244 mcg RAE
Zinc	0.82 mg	0.83 mg	0.82 mg	0.83 mg	0.82 mg
Chloride	0 mg	0 mg	0 mg	0 mg	0 mg
Choline	13.3 mg	13.3 mg	13.4 mg	13.4 mg	13.4 mg
Insoluble Fiber	1.34 g	1.34 g	1.34 g	1.34 g	1.34 g
Selenium	1.28 mcg	1.28 mcg	1.28 mcg	1.28 mcg	1.28 mcg
Thiamin (B1)	0.036 mg	0.036 mg	0.036 mg	0.036 mg	0.036 mg
Vitamin B6	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Riboflavin (B2)	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Copper	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Pantothenic Acid (B5)	0.083 mg	0.083 mg	0.083 mg	0.083 mg	0.083 mg
Vitamin K	951 mcg	954 mcg	951 mcg	951 mcg	954 mcg
Biotin (B7)	0.03 mcg	0.03 mcg	0.03 mcg	0.03 mcg	0.03 mcg
Fluoride	0.001 mg	0.001 mg	0.001 mg	0.001 mg	0.001 mg
Manganese	0.83 mg	0.83 mg	0.83 mg	0.83 mg	0.83 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.057 mcg	0.057 mcg	0.057 mcg	0.057 mcg	0.057 mcg
Leucine	234 mg	234 mg	234 mg	234 mg	234 mg
Lysine	176 mg	176 mg	176 mg	176 mg	176 mg
Polyphenols	406 mg	415 mg	406 mg	406 mg	406 mg
Beta-Carotene	4,687 mcg	4,693 mcg	4,687 mcg	4,687 mcg	4,687 mcg
Isoleucine	170 mg	170 mg	170 mg	170 mg	170 mg
Methionine	43.6 mg	43.6 mg	43.6 mg	43.6 mg	43.6 mg
Oxalates	835 mg	835 mg	835 mg	835 mg	835 mg
Threonine	150 mg	150 mg	150 mg	150 mg	150 mg
Tryptophan	50.9 mg	50.9 mg	50.9 mg	50.9 mg	50.9 mg
Valine	200 mg	200 mg	200 mg	200 mg	200 mg
Flavonoids	96.1 mg	96.1 mg	96 mg	96 mg	96 mg
Histidine	112 mg	112 mg	112 mg	112 mg	112 mg
Lutein / Zeaxanthin	9.36 mg	9.37 mg	9.36 mg	9.36 mg	9.36 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	182 mg	182 mg	182 mg	182 mg	182 mg
Purines	39.3 mg	39.3 mg	39.3 mg	39.3 mg	39.3 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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