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: Di san xian (eggplant potato and pepper stir fry) by Yeung, with 109 g Vegetable oil · Choose another

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Nutrient	Di san xian (eggplant potato and pepper stir fry) by YeungThe recipe as it isper 100 g	Di san xian (eggplant potato and pepper stir fry) with olive oilVegetable oil → Olive oilper 100 g	Di san xian (eggplant potato and pepper stir fry) with mustard oilVegetable oil → Mustard oilper 100 g	Di san xian (eggplant potato and pepper stir fry) with coconut oilVegetable oil → Coconut oilper 100 g	Di san xian (eggplant potato and pepper stir fry) with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	67 Very good	67 Very good	67 Very good	25 Low	67 Very good
Calories	200 kcal	200 kcal	200 kcal	201 kcal	200 kcal
Total Fat	14 g	14 g	14 g	14 g	14 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.97 g	1.94 g	1.64 g	11.3 g	1.46 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	5.06 g	9.96 g	8.08 g	0.84 g	3.17 g
Omega-3 Fatty Acids	0.2 g	0.13 g	0.47 g	0.034 g	0.047 g
Polyunsaturated Fat	7.4 g	1.55 g	3.02 g	0.37 g	9.06 g
Omega-6 Fatty Acids	7.2 g	1.42 g	2.55 g	0.33 g	9.01 g
Vitamin E	2.38 mg	2.38 mg	3.68 mg	0.43 mg	6.01 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)	0.12 g	0.12 g	1.11 g	0.028 g	0.052 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	8.16 g	0 g
Omega-9 Fatty Acids	3.82 g	9.95 g	3.42 g	0.83 g	3.95 g
Protein	2.94 g	2.94 g	2.94 g	2.94 g	2.94 g
Water	63.9 mL	63.9 mL	63.9 mL	63.9 mL	63.9 mL
Sodium	371 mg	371 mg	371 mg	371 mg	371 mg
Total Carbohydrates	18 g	18 g	18 g	18 g	18 g
Sugar	5.05 g	5.05 g	5.05 g	5.05 g	5.05 g
Added Sugar	0.52 g	0.52 g	0.52 g	0.52 g	0.52 g
Iron	0.86 mg	0.94 mg	0.86 mg	0.87 mg	0.86 mg
Calcium	23.6 mg	23.7 mg	23.6 mg	23.7 mg	23.6 mg
Fiber	4.91 g	4.91 g	4.91 g	4.91 g	4.91 g
Magnesium	33.3 mg	33.3 mg	33.3 mg	33.3 mg	33.3 mg
Potassium	538 mg	538 mg	538 mg	538 mg	538 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	29 mg	29 mg	29 mg	29 mg	29 mg
Folate (B9)	36 mcg	36 mcg	36 mcg	36 mcg	36 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.43 mg	1.43 mg	1.43 mg	1.43 mg	1.43 mg
Phosphorus	72.6 mg	72.6 mg	72.6 mg	72.6 mg	72.6 mg
Soluble Fiber	1.22 g	1.22 g	1.22 g	1.22 g	1.22 g
Vitamin A	4.73 mcg RAE	4.73 mcg RAE	4.73 mcg RAE	4.73 mcg RAE	4.73 mcg RAE
Zinc	0.44 mg	0.45 mg	0.44 mg	0.45 mg	0.46 mg
Chloride	345 mg	345 mg	345 mg	345 mg	345 mg
Choline	16.1 mg	16 mg	16 mg	16.1 mg	16 mg
Insoluble Fiber	4.03 g	4.03 g	4.03 g	4.03 g	4.03 g
Selenium	1.22 mcg	1.22 mcg	1.22 mcg	1.22 mcg	1.22 mcg
Thiamin (B1)	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Vitamin B6	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Riboflavin (B2)	0.067 mg	0.067 mg	0.067 mg	0.067 mg	0.067 mg
Copper	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Pantothenic Acid (B5)	0.5 mg	0.5 mg	0.5 mg	0.5 mg	0.5 mg
Vitamin K	9.76 mcg	14.6 mcg	6.4 mcg	6.47 mcg	7.13 mcg
Biotin (B7)	0.29 mcg	0.29 mcg	0.29 mcg	0.29 mcg	0.29 mcg
Fluoride	0.012 mg	0.012 mg	0.012 mg	0.012 mg	0.012 mg
Manganese	0.45 mg	0.45 mg	0.45 mg	0.45 mg	0.45 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.032 mcg	0.032 mcg	0.032 mcg	0.032 mcg	0.032 mcg
Leucine	217 mg	217 mg	217 mg	217 mg	217 mg
Lysine	187 mg	187 mg	187 mg	187 mg	187 mg
Polyphenols	174 mg	201 mg	176 mg	174 mg	174 mg
Beta-Carotene	62.4 mcg	82.8 mcg	62.4 mcg	62.4 mcg	62.4 mcg
Isoleucine	139 mg	139 mg	139 mg	139 mg	139 mg
Methionine	44.6 mg	44.6 mg	44.6 mg	44.6 mg	44.6 mg
Oxalates	42.9 mg	42.9 mg	42.9 mg	42.9 mg	42.9 mg
Threonine	136 mg	136 mg	136 mg	136 mg	136 mg
Tryptophan	37.8 mg	37.8 mg	37.8 mg	37.8 mg	37.8 mg
Valine	165 mg	165 mg	165 mg	165 mg	165 mg
Flavonoids	28.6 mg	28.9 mg	28.9 mg	28.6 mg	28.6 mg
Histidine	163 mg	163 mg	163 mg	163 mg	163 mg
Lutein / Zeaxanthin	0.091 mg	0.1 mg	0.091 mg	0.091 mg	0.092 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	160 mg	160 mg	160 mg	160 mg	160 mg
Purines	28 mg	28 mg	28 mg	28 mg	28 mg
MSG (Monosodium Glutamate)	70.1 mg	70.1 mg	70.1 mg	70.1 mg	70.1 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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