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: Garlic n Herb Mushroom Pasta for Vitamin D recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Garlic n Herb Mushroom Pasta for Vitamin D recipeThe recipe as it isper 100 g	Garlic n Herb Mushroom Pasta for Vitamin D with mustard oilOlive oil → Mustard oilper 100 g	Garlic n Herb Mushroom Pasta for Vitamin D with coconut oilOlive oil → Coconut oilper 100 g	Garlic n Herb Mushroom Pasta for Vitamin D with sunflower oilOlive oil → Sunflower oilper 100 g	Garlic n Herb Mushroom Pasta for Vitamin D with canola oilOlive oil → Canola oilper 100 g
Nutrient score	46 Good	47 Good	36 Fair	48 Good	47 Good
Calories	249 kcal	249 kcal	249 kcal	249 kcal	249 kcal
Total Fat	9.25 g	9.25 g	9.25 g	9.25 g	9.25 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	5.81 g	5.76 g	7.37 g	5.73 g	5.66 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	4.28 g	3.97 g	2.76 g	3.15 g	4.06 g
Omega-3 Fatty Acids	0.17 g	0.23 g	0.15 g	0.16 g	0.36 g
Polyunsaturated Fat	1.4 g	1.65 g	1.21 g	2.66 g	1.8 g
Omega-6 Fatty Acids	1.23 g	1.42 g	1.05 g	2.5 g	1.43 g
Vitamin E	1.12 mg	1.33 mg	0.79 mg	1.72 mg	1.19 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)	0.11 g	0.28 g	0.095 g	0.099 g	0.3 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0.03 g	0.03 g	1.39 g	0.03 g	0.03 g
Omega-9 Fatty Acids	3.09 g	2 g	1.57 g	2.09 g	2.83 g
Protein	7.3 g	7.3 g	7.3 g	7.3 g	7.3 g
Water	48 mL	48 mL	48 mL	48 mL	48 mL
Sodium	18.9 mg	18.9 mg	18.9 mg	18.9 mg	18.9 mg
Total Carbohydrates	34.4 g	34.4 g	34.4 g	34.4 g	34.4 g
Sugar	1.47 g	1.47 g	1.47 g	1.47 g	1.47 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.02 mg	1.01 mg	1.01 mg	1.01 mg	1.01 mg
Calcium	21.5 mg	21.5 mg	21.5 mg	21.5 mg	21.5 mg
Fiber	2.01 g	2.01 g	2.01 g	2.01 g	2.01 g
Magnesium	28.6 mg	28.6 mg	28.6 mg	28.6 mg	28.6 mg
Potassium	253 mg	253 mg	253 mg	253 mg	253 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.083 mcg	0.083 mcg	0.083 mcg	0.083 mcg	0.083 mcg
Vitamin C	3.2 mg	3.2 mg	3.2 mg	3.2 mg	3.2 mg
Folate (B9)	41.1 mcg	41.1 mcg	41.1 mcg	41.1 mcg	41.1 mcg
Iodine	0.59 mcg	0.59 mcg	0.59 mcg	0.59 mcg	0.59 mcg
Niacin (B3)	3.98 mg	3.98 mg	3.98 mg	3.98 mg	3.98 mg
Phosphorus	128 mg	128 mg	128 mg	128 mg	128 mg
Soluble Fiber	0.49 g	0.49 g	0.49 g	0.49 g	0.49 g
Vitamin A	5.44 mcg RAE	5.44 mcg RAE	5.44 mcg RAE	5.44 mcg RAE	5.44 mcg RAE
Zinc	1.06 mg	1.05 mg	1.06 mg	1.06 mg	1.05 mg
Chloride	14 mg	14 mg	14 mg	14 mg	14 mg
Choline	22 mg	22 mg	22 mg	22 mg	22 mg
Insoluble Fiber	5.01 g	5.01 g	5.01 g	5.01 g	5.01 g
Selenium	18.9 mcg	18.9 mcg	18.9 mcg	18.9 mcg	18.9 mcg
Thiamin (B1)	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Vitamin B6	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Riboflavin (B2)	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Copper	0.34 mg	0.34 mg	0.34 mg	0.34 mg	0.34 mg
Pantothenic Acid (B5)	0.93 mg	0.93 mg	0.93 mg	0.93 mg	0.93 mg
Vitamin K	23.8 mcg	22.4 mcg	22.5 mcg	22.6 mcg	24.1 mcg
Biotin (B7)	8.91 mcg	8.91 mcg	8.91 mcg	8.91 mcg	8.91 mcg
Fluoride	0.006 mg	0.006 mg	0.006 mg	0.006 mg	0.006 mg
Manganese	0.62 mg	0.62 mg	0.62 mg	0.62 mg	0.62 mg
Molybdenum	0.3 mcg	0.3 mcg	0.3 mcg	0.3 mcg	0.3 mcg
Chromium	0.18 mcg	0.18 mcg	0.18 mcg	0.18 mcg	0.18 mcg
Leucine	535 mg	535 mg	535 mg	535 mg	535 mg
Lysine	221 mg	221 mg	221 mg	221 mg	221 mg
Polyphenols	55.7 mg	51.5 mg	51.2 mg	51.2 mg	51.2 mg
Beta-Carotene	73.3 mcg	69.9 mcg	69.9 mcg	69.9 mcg	69.9 mcg
Isoleucine	296 mg	296 mg	296 mg	296 mg	296 mg
Methionine	111 mg	111 mg	111 mg	111 mg	111 mg
Oxalates	25.2 mg	25.2 mg	25.2 mg	25.2 mg	25.2 mg
Threonine	238 mg	238 mg	238 mg	238 mg	238 mg
Tryptophan	94.6 mg	94.6 mg	94.6 mg	94.6 mg	94.6 mg
Valine	336 mg	336 mg	336 mg	336 mg	336 mg
Flavonoids	7 mg	7 mg	6.96 mg	6.96 mg	6.96 mg
Histidine	195 mg	195 mg	195 mg	195 mg	195 mg
Lutein / Zeaxanthin	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	391 mg	391 mg	391 mg	391 mg	391 mg
Purines	38.8 mg	38.8 mg	38.8 mg	38.8 mg	38.8 mg
MSG (Monosodium Glutamate)	75 mg	75 mg	75 mg	75 mg	75 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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