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: Creamy Mushroom and Wild Rice Soup for Vitamin D recipe, with 27.2 g Olive oil · Choose another

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Nutrient	Creamy Mushroom and Wild Rice Soup for Vitamin D recipeThe recipe as it isper 100 g	Creamy Mushroom and Wild Rice Soup for Vitamin D with mustard oilOlive oil → Mustard oilper 100 g	Creamy Mushroom and Wild Rice Soup for Vitamin D with coconut oilOlive oil → Coconut oilper 100 g	Creamy Mushroom and Wild Rice Soup for Vitamin D with sunflower oilOlive oil → Sunflower oilper 100 g	Creamy Mushroom and Wild Rice Soup for Vitamin D with canola oilOlive oil → Canola oilper 100 g
Nutrient score	36 Fair	38 Fair	25 Low	41 Fair	38 Fair
Calories	106 kcal	106 kcal	106 kcal	106 kcal	106 kcal
Total Fat	5 g	5 g	5 g	5 g	5 g
Trans Fat	0 g	0 g	0 g	0 g	0.005 g
Saturated Fat	3.06 g	3.03 g	4.1 g	3.01 g	2.96 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.31 g	1.1 g	0.29 g	0.55 g	1.16 g
Omega-3 Fatty Acids	0.031 g	0.069 g	0.021 g	0.022 g	0.16 g
Polyunsaturated Fat	0.33 g	0.5 g	0.2 g	1.17 g	0.6 g
Omega-6 Fatty Acids	0.3 g	0.43 g	0.18 g	1.15 g	0.44 g
Vitamin E	0.3 mg	0.44 mg	0.08 mg	0.7 mg	0.34 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)	0.035 g	0.15 g	0.025 g	0.027 g	0.16 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	1.94 g	1.94 g	2.85 g	1.94 g	1.94 g
Omega-9 Fatty Acids	1.16 g	0.43 g	0.15 g	0.49 g	0.98 g
Protein	3.77 g	3.77 g	3.77 g	3.77 g	3.77 g
Water	77.3 mL	77.3 mL	77.3 mL	77.3 mL	77.3 mL
Sodium	287 mg	287 mg	287 mg	287 mg	287 mg
Total Carbohydrates	13.3 g	13.3 g	13.3 g	13.3 g	13.3 g
Sugar	1.88 g	1.88 g	1.88 g	1.88 g	1.88 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.33 mg	1.32 mg	1.32 mg	1.32 mg	1.32 mg
Calcium	15.9 mg	15.8 mg	15.9 mg	15.8 mg	15.8 mg
Fiber	2.35 g	2.35 g	2.35 g	2.35 g	2.35 g
Magnesium	35.6 mg	35.6 mg	35.6 mg	35.6 mg	35.6 mg
Potassium	349 mg	349 mg	349 mg	349 mg	349 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.21 mcg	0.21 mcg	0.21 mcg	0.21 mcg	0.21 mcg
Vitamin C	2.29 mg	2.29 mg	2.29 mg	2.29 mg	2.29 mg
Folate (B9)	20.6 mcg	20.6 mcg	20.6 mcg	20.6 mcg	20.6 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	2.07 mg	2.07 mg	2.07 mg	2.07 mg	2.07 mg
Phosphorus	117 mg	117 mg	117 mg	117 mg	117 mg
Soluble Fiber	0.61 g	0.61 g	0.61 g	0.61 g	0.61 g
Vitamin A	6.65 mcg RAE	6.65 mcg RAE	6.65 mcg RAE	6.65 mcg RAE	6.65 mcg RAE
Zinc	1.19 mg	1.19 mg	1.19 mg	1.19 mg	1.19 mg
Chloride	368 mg	368 mg	368 mg	368 mg	368 mg
Choline	14.2 mg	14.2 mg	14.2 mg	14.2 mg	14.2 mg
Insoluble Fiber	1.71 g	1.71 g	1.71 g	1.71 g	1.71 g
Selenium	4.54 mcg	4.54 mcg	4.54 mcg	4.54 mcg	4.54 mcg
Thiamin (B1)	0.051 mg	0.051 mg	0.051 mg	0.051 mg	0.051 mg
Vitamin B6	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Riboflavin (B2)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Copper	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Pantothenic Acid (B5)	0.61 mg	0.61 mg	0.61 mg	0.61 mg	0.61 mg
Vitamin K	3.3 mcg	2.39 mcg	2.39 mcg	2.47 mcg	3.46 mcg
Biotin (B7)	1.44 mcg	1.44 mcg	1.44 mcg	1.44 mcg	1.44 mcg
Fluoride	0.016 mg	0.016 mg	0.016 mg	0.016 mg	0.016 mg
Manganese	0.41 mg	0.41 mg	0.41 mg	0.41 mg	0.41 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	253 mg	253 mg	253 mg	253 mg	253 mg
Lysine	151 mg	151 mg	151 mg	151 mg	151 mg
Polyphenols	114 mg	111 mg	111 mg	111 mg	111 mg
Beta-Carotene	101 mcg	98.7 mcg	98.7 mcg	98.7 mcg	98.7 mcg
Isoleucine	156 mg	156 mg	156 mg	156 mg	156 mg
Methionine	63.1 mg	63.1 mg	63.1 mg	63.1 mg	63.1 mg
Oxalates	12 mg	12 mg	12 mg	12 mg	12 mg
Threonine	145 mg	145 mg	145 mg	145 mg	145 mg
Tryptophan	48.6 mg	48.6 mg	48.6 mg	48.6 mg	48.6 mg
Valine	204 mg	204 mg	204 mg	204 mg	204 mg
Flavonoids	35.2 mg	35.2 mg	35.1 mg	35.1 mg	35.1 mg
Histidine	116 mg	116 mg	116 mg	116 mg	116 mg
Lutein / Zeaxanthin	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Lycopene	0.04 mg	0.04 mg	0.04 mg	0.04 mg	0.04 mg
Phenylalanine	183 mg	183 mg	183 mg	183 mg	183 mg
Purines	42.1 mg	42.1 mg	42.1 mg	42.1 mg	42.1 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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