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: Chickpea n Sun-Dried Tomato Scramble for Vitamin D recipe, with 13.6 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Chickpea n Sun-Dried Tomato Scramble for Vitamin D recipeThe recipe as it isper 100 g	Chickpea n Sun-Dried Tomato Scramble for Vitamin D with mustard oilOlive oil → Mustard oilper 100 g	Chickpea n Sun-Dried Tomato Scramble for Vitamin D with coconut oilOlive oil → Coconut oilper 100 g	Chickpea n Sun-Dried Tomato Scramble for Vitamin D with sunflower oilOlive oil → Sunflower oilper 100 g	Chickpea n Sun-Dried Tomato Scramble for Vitamin D with canola oilOlive oil → Canola oilper 100 g
Nutrient score	96 Excellent	96 Excellent	86 Excellent	96 Excellent	96 Excellent
Calories	128 kcal	128 kcal	129 kcal	128 kcal	128 kcal
Total Fat	4.15 g	4.15 g	4.15 g	4.15 g	4.15 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	0.5 g	0.45 g	2.2 g	0.42 g	0.35 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.05 g	1.71 g	0.39 g	0.81 g	1.81 g
Omega-3 Fatty Acids	0.067 g	0.13 g	0.05 g	0.053 g	0.28 g
Polyunsaturated Fat	0.72 g	0.99 g	0.51 g	2.09 g	1.16 g
Omega-6 Fatty Acids	0.66 g	0.86 g	0.46 g	2.04 g	0.87 g
Vitamin E	1.19 mg	1.43 mg	0.84 mg	1.85 mg	1.27 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)	0.06 g	0.24 g	0.043 g	0.048 g	0.27 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.48 g	0 g	0 g
Omega-9 Fatty Acids	2.01 g	0.82 g	0.35 g	0.92 g	1.72 g
Protein	5.92 g	5.92 g	5.92 g	5.92 g	5.92 g
Water	68.9 mL	68.9 mL	68.9 mL	68.9 mL	68.9 mL
Sodium	161 mg	161 mg	161 mg	161 mg	161 mg
Total Carbohydrates	19.1 g	19.1 g	19.1 g	19.1 g	19.1 g
Sugar	6.73 g	6.73 g	6.73 g	6.73 g	6.73 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	2.63 mg	2.61 mg	2.61 mg	2.61 mg	2.61 mg
Calcium	54.1 mg	54.1 mg	54.1 mg	54.1 mg	54.1 mg
Fiber	5.61 g	5.61 g	5.61 g	5.61 g	5.61 g
Magnesium	48 mg	48 mg	48 mg	48 mg	48 mg
Potassium	545 mg	545 mg	545 mg	545 mg	545 mg
Vitamin B12	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg
Vitamin D	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin C	8.43 mg	8.43 mg	8.43 mg	8.43 mg	8.43 mg
Folate (B9)	137 mcg	137 mcg	137 mcg	137 mcg	137 mcg
Iodine	0.11 mcg	0.11 mcg	0.11 mcg	0.11 mcg	0.11 mcg
Niacin (B3)	2.24 mg	2.24 mg	2.24 mg	2.24 mg	2.24 mg
Phosphorus	137 mg	137 mg	137 mg	137 mg	137 mg
Soluble Fiber	1.12 g	1.12 g	1.12 g	1.12 g	1.12 g
Vitamin A	62 mcg RAE	62 mcg RAE	62 mcg RAE	62 mcg RAE	62 mcg RAE
Zinc	1.65 mg	1.65 mg	1.65 mg	1.65 mg	1.65 mg
Chloride	152 mg	152 mg	152 mg	152 mg	152 mg
Choline	29.7 mg	29.7 mg	29.7 mg	29.7 mg	29.7 mg
Insoluble Fiber	4.41 g	4.41 g	4.41 g	4.41 g	4.41 g
Selenium	2.82 mcg	2.82 mcg	2.82 mcg	2.82 mcg	2.82 mcg
Thiamin (B1)	0.4 mg	0.4 mg	0.4 mg	0.4 mg	0.4 mg
Vitamin B6	0.33 mg	0.33 mg	0.33 mg	0.33 mg	0.33 mg
Riboflavin (B2)	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Copper	0.34 mg	0.34 mg	0.34 mg	0.34 mg	0.34 mg
Pantothenic Acid (B5)	0.41 mg	0.41 mg	0.41 mg	0.41 mg	0.41 mg
Vitamin K	60.4 mcg	58.9 mcg	58.9 mcg	59.1 mcg	60.7 mcg
Biotin (B7)	2.11 mcg	2.11 mcg	2.11 mcg	2.11 mcg	2.11 mcg
Fluoride	0.037 mg	0.037 mg	0.037 mg	0.037 mg	0.037 mg
Manganese	0.73 mg	0.73 mg	0.73 mg	0.73 mg	0.73 mg
Molybdenum	0.29 mcg	0.29 mcg	0.29 mcg	0.29 mcg	0.29 mcg
Chromium	0.008 mcg	0.008 mcg	0.008 mcg	0.008 mcg	0.008 mcg
Leucine	407 mg	407 mg	407 mg	407 mg	407 mg
Lysine	343 mg	343 mg	343 mg	343 mg	343 mg
Polyphenols	249 mg	244 mg	244 mg	244 mg	244 mg
Beta-Carotene	669 mcg	666 mcg	666 mcg	666 mcg	666 mcg
Isoleucine	271 mg	271 mg	271 mg	271 mg	271 mg
Methionine	83.9 mg	83.9 mg	83.9 mg	83.9 mg	83.9 mg
Oxalates	129 mg	129 mg	129 mg	129 mg	129 mg
Sodium Nitrite / Nitrate	2.62 mg	2.62 mg	2.62 mg	2.62 mg	2.62 mg
Threonine	232 mg	232 mg	232 mg	232 mg	232 mg
Tryptophan	76.5 mg	76.5 mg	76.5 mg	76.5 mg	76.5 mg
Valine	295 mg	295 mg	295 mg	295 mg	295 mg
Flavonoids	52.7 mg	52.7 mg	52.7 mg	52.7 mg	52.7 mg
Histidine	181 mg	181 mg	181 mg	181 mg	181 mg
Lutein / Zeaxanthin	1.48 mg	1.48 mg	1.48 mg	1.48 mg	1.48 mg
Lycopene	4.15 mg	4.15 mg	4.15 mg	4.15 mg	4.15 mg
Phenylalanine	321 mg	321 mg	321 mg	321 mg	321 mg
Purines	37 mg	37 mg	37 mg	37 mg	37 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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