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: Gavar Sabzi (Cluster Beans curry) by Sri, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Gavar Sabzi (Cluster Beans curry) by SriThe recipe as it isper 100 g	Gavar Sabzi (Cluster Beans curry) with olive oilVegetable oil → Olive oilper 100 g	Gavar Sabzi (Cluster Beans curry) with mustard oilVegetable oil → Mustard oilper 100 g	Gavar Sabzi (Cluster Beans curry) with coconut oilVegetable oil → Coconut oilper 100 g	Gavar Sabzi (Cluster Beans curry) with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	100 Excellent	100 Excellent	100 Excellent	59 Good	100 Excellent
Calories	70.8 kcal	70.8 kcal	70.8 kcal	71.1 kcal	70.8 kcal
Total Fat	4.91 g	4.91 g	4.91 g	4.91 g	4.91 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.69 g	0.68 g	0.59 g	3.8 g	0.53 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.71 g	3.34 g	2.72 g	0.3 g	1.08 g
Omega-3 Fatty Acids	0.078 g	0.055 g	0.17 g	0.024 g	0.028 g
Polyunsaturated Fat	2.5 g	0.55 g	1.04 g	0.16 g	3.05 g
Omega-6 Fatty Acids	2.42 g	0.5 g	0.87 g	0.13 g	3.03 g
Vitamin E	1.19 mg	1.19 mg	1.62 mg	0.54 mg	2.4 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)	0.044 g	0.044 g	0.37 g	0.013 g	0.021 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.72 g	0 g
Omega-9 Fatty Acids	1.29 g	3.33 g	1.16 g	0.3 g	1.34 g
Protein	2.92 g	2.92 g	2.92 g	2.92 g	2.92 g
Water	84 mL	84 mL	84 mL	84 mL	84 mL
Sodium	18.6 mg	18.6 mg	18.6 mg	18.6 mg	18.6 mg
Total Carbohydrates	6.63 g	6.63 g	6.63 g	6.63 g	6.63 g
Sugar	1.32 g	1.32 g	1.32 g	1.32 g	1.32 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.19 mg	1.21 mg	1.19 mg	1.19 mg	1.19 mg
Calcium	58 mg	58 mg	58 mg	58 mg	58 mg
Fiber	3.27 g	3.27 g	3.27 g	3.27 g	3.27 g
Magnesium	42 mg	42 mg	42 mg	42 mg	42 mg
Potassium	262 mg	262 mg	262 mg	262 mg	262 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	7.39 mg	7.39 mg	7.39 mg	7.39 mg	7.39 mg
Folate (B9)	50.8 mcg	50.8 mcg	50.8 mcg	50.8 mcg	50.8 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.52 mg	0.52 mg	0.52 mg	0.52 mg	0.52 mg
Phosphorus	48.4 mg	48.4 mg	48.4 mg	48.4 mg	48.4 mg
Soluble Fiber	1.04 g	1.04 g	1.04 g	1.04 g	1.04 g
Vitamin A	50.4 mcg RAE	50.4 mcg RAE	50.4 mcg RAE	50.4 mcg RAE	50.4 mcg RAE
Zinc	0.38 mg	0.38 mg	0.38 mg	0.38 mg	0.38 mg
Chloride	0 mg	0 mg	0 mg	0 mg	0 mg
Choline	13.4 mg	13.4 mg	13.4 mg	13.4 mg	13.4 mg
Insoluble Fiber	2.47 g	2.47 g	2.47 g	2.47 g	2.47 g
Selenium	0.7 mcg	0.7 mcg	0.7 mcg	0.7 mcg	0.7 mcg
Thiamin (B1)	0.074 mg	0.074 mg	0.074 mg	0.074 mg	0.074 mg
Vitamin B6	0.051 mg	0.051 mg	0.051 mg	0.051 mg	0.051 mg
Riboflavin (B2)	0.054 mg	0.054 mg	0.054 mg	0.054 mg	0.054 mg
Copper	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Pantothenic Acid (B5)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Vitamin K	27.5 mcg	29.1 mcg	26.4 mcg	26.4 mcg	26.6 mcg
Biotin (B7)	0.67 mcg	0.67 mcg	0.67 mcg	0.67 mcg	0.67 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	261 mg	261 mg	261 mg	261 mg	261 mg
Lysine	188 mg	188 mg	188 mg	188 mg	188 mg
Polyphenols	94.3 mg	103 mg	95 mg	94.3 mg	94.3 mg
Beta-Carotene	593 mcg	600 mcg	593 mcg	593 mcg	593 mcg
Isoleucine	154 mg	154 mg	154 mg	154 mg	154 mg
Methionine	49.7 mg	49.7 mg	49.7 mg	49.7 mg	49.7 mg
Oxalates	16.1 mg	16.1 mg	16.1 mg	16.1 mg	16.1 mg
Threonine	144 mg	144 mg	144 mg	144 mg	144 mg
Tryptophan	45 mg	45 mg	45 mg	45 mg	45 mg
Valine	168 mg	168 mg	168 mg	168 mg	168 mg
Flavonoids	17.4 mg	17.5 mg	17.5 mg	17.4 mg	17.4 mg
Histidine	79.5 mg	79.5 mg	79.5 mg	79.5 mg	79.5 mg
Lutein / Zeaxanthin	0.73 mg	0.74 mg	0.73 mg	0.73 mg	0.73 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	172 mg	172 mg	172 mg	172 mg	172 mg
Purines	20 mg	20 mg	20 mg	20 mg	20 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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