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: Dry Moong Dal in Canola oil recipe, with 27.2 g Canola oil · Choose another

Per 100 g Per serving

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Nutrient	Dry Moong Dal in Canola oil recipeThe recipe as it isper 100 g	Dry Moong Dal in Olive oilCanola oil → Olive oilper 100 g	Dry Moong Dal in Mustard oilCanola oil → Mustard oilper 100 g	Dry Moong Dal in Coconut oilCanola oil → Coconut oilper 100 g	Dry Moong Dal in Sunflower oilCanola oil → Sunflower oilper 100 g
Nutrient score	86 Excellent	86 Excellent	86 Excellent	66 Very good	86 Excellent
Calories	232 kcal	232 kcal	232 kcal	233 kcal	232 kcal
Total Fat	7.73 g	7.73 g	7.73 g	7.73 g	7.73 g
Trans Fat	0.019 g	0 g	0 g	0 g	0 g
Saturated Fat	0.75 g	1.14 g	1.01 g	5.37 g	0.93 g
Cholesterol	0.011 mg	0.011 mg	0.011 mg	0.011 mg	0.011 mg
Monounsaturated Fat	4.14 g	4.73 g	3.88 g	0.61 g	1.66 g
Omega-3 Fatty Acids	0.62 g	0.11 g	0.26 g	0.063 g	0.068 g
Polyunsaturated Fat	2.15 g	1.07 g	1.74 g	0.54 g	4.47 g
Omega-6 Fatty Acids	1.51 g	0.97 g	1.48 g	0.47 g	4.4 g
Vitamin E	2.15 mg	1.96 mg	2.55 mg	1.08 mg	3.6 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)	0.65 g	0.13 g	0.58 g	0.088 g	0.099 g
Arachidonic Acid	0.002 mg	0.002 mg	0.002 mg	0.002 mg	0.002 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	3.69 g	0 g
Omega-9 Fatty Acids	4 g	4.72 g	1.77 g	0.6 g	2.01 g
Protein	11.7 g	11.7 g	11.7 g	11.7 g	11.7 g
Water	46.8 mL	46.8 mL	46.8 mL	46.8 mL	46.8 mL
Sodium	339 mg	339 mg	339 mg	339 mg	339 mg
Total Carbohydrates	31.9 g	31.9 g	31.9 g	31.9 g	31.9 g
Sugar	2.38 g	2.38 g	2.38 g	2.38 g	2.38 g
Added Sugar	0.01 g	0.01 g	0.01 g	0.01 g	0.01 g
Iron	4.32 mg	4.35 mg	4.32 mg	4.32 mg	4.32 mg
Calcium	96.2 mg	96.2 mg	96.2 mg	96.2 mg	96.2 mg
Fiber	9.34 g	9.34 g	9.34 g	9.34 g	9.34 g
Magnesium	83.8 mg	83.8 mg	83.8 mg	83.8 mg	83.8 mg
Potassium	557 mg	557 mg	557 mg	557 mg	557 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	5.07 mg	5.07 mg	5.07 mg	5.07 mg	5.07 mg
Folate (B9)	290 mcg	290 mcg	290 mcg	290 mcg	290 mcg
Iodine	13.6 mcg	13.6 mcg	13.6 mcg	13.6 mcg	13.6 mcg
Niacin (B3)	1.32 mg	1.32 mg	1.32 mg	1.32 mg	1.32 mg
Phosphorus	180 mg	180 mg	180 mg	180 mg	180 mg
Soluble Fiber	1.16 g	1.16 g	1.16 g	1.16 g	1.16 g
Vitamin A	45.8 mcg RAE	45.8 mcg RAE	45.8 mcg RAE	45.8 mcg RAE	45.8 mcg RAE
Zinc	1.76 mg	1.76 mg	1.76 mg	1.76 mg	1.76 mg
Chloride	412 mg	412 mg	412 mg	412 mg	412 mg
Choline	47.3 mg	47.3 mg	47.3 mg	47.3 mg	47.3 mg
Insoluble Fiber	8.41 g	8.41 g	8.41 g	8.41 g	8.41 g
Selenium	4.3 mcg	4.3 mcg	4.3 mcg	4.3 mcg	4.3 mcg
Thiamin (B1)	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Vitamin B6	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Riboflavin (B2)	0.099 mg	0.099 mg	0.099 mg	0.099 mg	0.099 mg
Copper	0.49 mg	0.49 mg	0.49 mg	0.49 mg	0.49 mg
Pantothenic Acid (B5)	0.79 mg	0.79 mg	0.79 mg	0.79 mg	0.79 mg
Vitamin K	21.6 mcg	20.9 mcg	17.2 mcg	17.2 mcg	17.5 mcg
Biotin (B7)	0.91 mcg	0.91 mcg	0.91 mcg	0.91 mcg	0.91 mcg
Fluoride	0.001 mg	0.001 mg	0.001 mg	0.001 mg	0.001 mg
Manganese	1.4 mg	1.4 mg	1.4 mg	1.4 mg	1.4 mg
Molybdenum	0.14 mcg	0.14 mcg	0.14 mcg	0.14 mcg	0.14 mcg
Chromium	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg
Leucine	940 mg	940 mg	940 mg	940 mg	940 mg
Lysine	763 mg	763 mg	763 mg	763 mg	763 mg
Polyphenols	422 mg	434 mg	423 mg	422 mg	422 mg
Beta-Carotene	589 mcg	598 mcg	589 mcg	589 mcg	589 mcg
Isoleucine	556 mg	556 mg	556 mg	556 mg	556 mg
Methionine	139 mg	139 mg	139 mg	139 mg	139 mg
Oxalates	27.5 mg	27.5 mg	27.5 mg	27.5 mg	27.5 mg
Threonine	510 mg	510 mg	510 mg	510 mg	510 mg
Tryptophan	124 mg	124 mg	124 mg	124 mg	124 mg
Valine	610 mg	610 mg	610 mg	610 mg	610 mg
Flavonoids	48.4 mg	48.6 mg	48.6 mg	48.4 mg	48.4 mg
Histidine	366 mg	366 mg	366 mg	366 mg	366 mg
Lutein / Zeaxanthin	0.38 mg	0.39 mg	0.38 mg	0.38 mg	0.38 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	656 mg	656 mg	656 mg	656 mg	656 mg
Purines	53 mg	53 mg	53 mg	53 mg	53 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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