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: Gigantes plaki (baked butter beans) by Alexis, with 109 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Gigantes plaki (baked butter beans) by AlexisThe recipe as it isper 100 g	Gigantes plaki (baked butter beans) with mustard oilOlive oil → Mustard oilper 100 g	Gigantes plaki (baked butter beans) with coconut oilOlive oil → Coconut oilper 100 g	Gigantes plaki (baked butter beans) with sunflower oilOlive oil → Sunflower oilper 100 g	Gigantes plaki (baked butter beans) with canola oilOlive oil → Canola oilper 100 g
Nutrient score	92 Excellent	92 Excellent	53 Good	92 Excellent	92 Excellent
Calories	216 kcal	216 kcal	217 kcal	216 kcal	216 kcal
Total Fat	9.61 g	9.61 g	9.61 g	9.61 g	9.61 g
Trans Fat	0 g	0 g	0 g	0 g	0.027 g
Saturated Fat	1.34 g	1.14 g	7.57 g	1.02 g	0.76 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	6.7 g	5.45 g	0.63 g	2.18 g	5.83 g
Omega-3 Fatty Acids	0.11 g	0.34 g	0.047 g	0.056 g	0.87 g
Polyunsaturated Fat	1.27 g	2.25 g	0.48 g	6.27 g	2.86 g
Omega-6 Fatty Acids	1.16 g	1.91 g	0.43 g	6.22 g	1.95 g
Vitamin E	1.69 mg	2.56 mg	0.39 mg	4.11 mg	1.97 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)	0.14 g	0.8 g	0.075 g	0.091 g	0.9 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	5.44 g	0 g	0 g
Omega-9 Fatty Acids	6.67 g	2.32 g	0.59 g	2.67 g	5.61 g
Protein	7.91 g	7.91 g	7.91 g	7.91 g	7.91 g
Water	55.1 mL	55.1 mL	55.1 mL	55.1 mL	55.1 mL
Sodium	13.6 mg	13.6 mg	13.6 mg	13.6 mg	13.6 mg
Total Carbohydrates	25.2 g	25.2 g	25.2 g	25.2 g	25.2 g
Sugar	5.16 g	5.16 g	5.16 g	5.16 g	5.16 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	2.25 mg	2.2 mg	2.2 mg	2.2 mg	2.2 mg
Calcium	44.1 mg	44 mg	44.1 mg	44 mg	44 mg
Fiber	6.3 g	6.3 g	6.3 g	6.3 g	6.3 g
Magnesium	69.8 mg	69.8 mg	69.8 mg	69.8 mg	69.8 mg
Potassium	670 mg	670 mg	670 mg	670 mg	670 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	9.35 mg	9.35 mg	9.35 mg	9.35 mg	9.35 mg
Folate (B9)	146 mcg	146 mcg	146 mcg	146 mcg	146 mcg
Iodine	0.012 mcg	0.012 mcg	0.012 mcg	0.012 mcg	0.012 mcg
Niacin (B3)	1.1 mg	1.1 mg	1.1 mg	1.1 mg	1.1 mg
Phosphorus	161 mg	161 mg	161 mg	161 mg	161 mg
Soluble Fiber	1.42 g	1.42 g	1.42 g	1.42 g	1.42 g
Vitamin A	63.6 mcg RAE	63.6 mcg RAE	63.6 mcg RAE	63.6 mcg RAE	63.6 mcg RAE
Zinc	1.06 mg	1.06 mg	1.06 mg	1.06 mg	1.06 mg
Chloride	15.5 mg	15.5 mg	15.5 mg	15.5 mg	15.5 mg
Choline	36.9 mg	36.9 mg	37 mg	37 mg	37 mg
Insoluble Fiber	7.35 g	7.35 g	7.35 g	7.35 g	7.35 g
Selenium	2.74 mcg	2.74 mcg	2.74 mcg	2.74 mcg	2.74 mcg
Thiamin (B1)	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Vitamin B6	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Riboflavin (B2)	0.076 mg	0.076 mg	0.076 mg	0.076 mg	0.076 mg
Copper	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Pantothenic Acid (B5)	0.43 mg	0.43 mg	0.43 mg	0.43 mg	0.43 mg
Vitamin K	27.2 mcg	21.7 mcg	21.8 mcg	22.2 mcg	28.2 mcg
Biotin (B7)	0.57 mcg	0.57 mcg	0.57 mcg	0.57 mcg	0.57 mcg
Fluoride	0.01 mg	0.01 mg	0.01 mg	0.01 mg	0.01 mg
Manganese	0.68 mg	0.68 mg	0.68 mg	0.68 mg	0.68 mg
Molybdenum	0.092 mcg	0.092 mcg	0.092 mcg	0.092 mcg	0.092 mcg
Chromium	0.14 mcg	0.14 mcg	0.14 mcg	0.14 mcg	0.14 mcg
Leucine	575 mg	575 mg	575 mg	575 mg	575 mg
Lysine	512 mg	512 mg	512 mg	512 mg	512 mg
Polyphenols	142 mg	125 mg	124 mg	124 mg	124 mg
Beta-Carotene	682 mcg	668 mcg	668 mcg	668 mcg	668 mcg
Isoleucine	357 mg	357 mg	357 mg	357 mg	357 mg
Methionine	89.2 mg	89.2 mg	89.2 mg	89.2 mg	89.2 mg
Oxalates	39.1 mg	39.1 mg	39.1 mg	39.1 mg	39.1 mg
Threonine	332 mg	332 mg	332 mg	332 mg	332 mg
Tryptophan	85.7 mg	85.7 mg	85.7 mg	85.7 mg	85.7 mg
Valine	387 mg	387 mg	387 mg	387 mg	387 mg
Flavonoids	57.3 mg	57.3 mg	57.1 mg	57.1 mg	57.1 mg
Histidine	229 mg	229 mg	229 mg	229 mg	229 mg
Lutein / Zeaxanthin	0.19 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Lycopene	1.57 mg	1.57 mg	1.57 mg	1.57 mg	1.57 mg
Phenylalanine	425 mg	425 mg	425 mg	425 mg	425 mg
Purines	31.5 mg	31.5 mg	31.5 mg	31.5 mg	31.5 mg
MSG (Monosodium Glutamate)	92.2 mg	92.2 mg	92.2 mg	92.2 mg	92.2 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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