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: Ginataang kalabasa at sitaw vegetable stew recipe, with 13.6 g Coconut oil · Choose another

Per 100 g Per serving

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Nutrient	Ginataang kalabasa at sitaw vegetable stew recipeThe recipe as it isper 100 g	Ginataang kalabasa at sitaw vegetable stew with olive oilCoconut oil → Olive oilper 100 g	Ginataang kalabasa at sitaw vegetable stew with mustard oilCoconut oil → Mustard oilper 100 g	Ginataang kalabasa at sitaw vegetable stew with sunflower oilCoconut oil → Sunflower oilper 100 g	Ginataang kalabasa at sitaw vegetable stew with canola oilCoconut oil → Canola oilper 100 g
Nutrient score	52 Good	52 Good	52 Good	52 Good	52 Good
Calories	156 kcal	156 kcal	156 kcal	156 kcal	156 kcal
Total Fat	10.7 g	10.7 g	10.7 g	10.7 g	10.7 g
Trans Fat	0 g	0 g	0 g	0 g	0.004 g
Saturated Fat	9.22 g	8.24 g	8.2 g	8.19 g	8.14 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.52 g	1.48 g	1.28 g	0.76 g	1.34 g
Omega-3 Fatty Acids	0.041 g	0.051 g	0.087 g	0.042 g	0.17 g
Polyunsaturated Fat	0.2 g	0.33 g	0.48 g	1.12 g	0.58 g
Omega-6 Fatty Acids	0.17 g	0.28 g	0.4 g	1.08 g	0.41 g
Vitamin E	1.17 mg	1.38 mg	1.52 mg	1.76 mg	1.42 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)	0.033 g	0.043 g	0.15 g	0.036 g	0.16 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	6.38 g	5.52 g	5.52 g	5.52 g	5.52 g
Omega-9 Fatty Acids	0.19 g	1.15 g	0.47 g	0.52 g	0.99 g
Protein	2.64 g	2.64 g	2.64 g	2.64 g	2.64 g
Water	71.2 mL	71.2 mL	71.2 mL	71.2 mL	71.2 mL
Sodium	10.8 mg	10.8 mg	10.8 mg	10.8 mg	10.8 mg
Total Carbohydrates	14.8 g	14.8 g	14.8 g	14.8 g	14.8 g
Sugar	4.35 g	4.35 g	4.35 g	4.35 g	4.35 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.49 mg	1.5 mg	1.49 mg	1.49 mg	1.49 mg
Calcium	61.3 mg	61.3 mg	61.3 mg	61.3 mg	61.3 mg
Fiber	3.68 g	3.68 g	3.68 g	3.68 g	3.68 g
Magnesium	53.9 mg	53.9 mg	53.9 mg	53.9 mg	53.9 mg
Potassium	502 mg	502 mg	502 mg	502 mg	502 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	23 mg	23 mg	23 mg	23 mg	23 mg
Folate (B9)	46.9 mcg	46.9 mcg	46.9 mcg	46.9 mcg	46.9 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.02 mg	1.02 mg	1.02 mg	1.02 mg	1.02 mg
Phosphorus	85.6 mg	85.6 mg	85.6 mg	85.6 mg	85.6 mg
Soluble Fiber	1.05 g	1.05 g	1.05 g	1.05 g	1.05 g
Vitamin A	372 mcg RAE	372 mcg RAE	372 mcg RAE	372 mcg RAE	372 mcg RAE
Zinc	0.57 mg	0.57 mg	0.57 mg	0.57 mg	0.57 mg
Chloride	17.1 mg	17.1 mg	17.1 mg	17.1 mg	17.1 mg
Choline	18.1 mg	18.1 mg	18.1 mg	18.1 mg	18.1 mg
Insoluble Fiber	2.12 g	2.12 g	2.12 g	2.12 g	2.12 g
Selenium	3.2 mcg	3.2 mcg	3.2 mcg	3.2 mcg	3.2 mcg
Thiamin (B1)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Vitamin B6	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Riboflavin (B2)	0.063 mg	0.063 mg	0.063 mg	0.063 mg	0.063 mg
Copper	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Pantothenic Acid (B5)	0.45 mg	0.45 mg	0.45 mg	0.45 mg	0.45 mg
Vitamin K	5.37 mcg	6.23 mcg	5.36 mcg	5.44 mcg	6.38 mcg
Biotin (B7)	0.16 mcg	0.16 mcg	0.16 mcg	0.16 mcg	0.16 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.59 mg	0.59 mg	0.59 mg	0.59 mg	0.59 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.027 mcg	0.027 mcg	0.027 mcg	0.027 mcg	0.027 mcg
Leucine	184 mg	184 mg	184 mg	184 mg	184 mg
Lysine	139 mg	139 mg	139 mg	139 mg	139 mg
Polyphenols	103 mg	106 mg	103 mg	103 mg	103 mg
Beta-Carotene	2,965 mcg	2,967 mcg	2,965 mcg	2,965 mcg	2,965 mcg
Isoleucine	118 mg	118 mg	118 mg	118 mg	118 mg
Methionine	38.4 mg	38.4 mg	38.4 mg	38.4 mg	38.4 mg
Oxalates	13.2 mg	13.2 mg	13.2 mg	13.2 mg	13.2 mg
Threonine	107 mg	107 mg	107 mg	107 mg	107 mg
Tryptophan	33.8 mg	33.8 mg	33.8 mg	33.8 mg	33.8 mg
Valine	142 mg	142 mg	142 mg	142 mg	142 mg
Flavonoids	46.8 mg	46.8 mg	46.8 mg	46.8 mg	46.8 mg
Histidine	89.5 mg	89.5 mg	89.5 mg	89.5 mg	89.5 mg
Lutein / Zeaxanthin	1.56 mg	1.56 mg	1.56 mg	1.56 mg	1.56 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	133 mg	133 mg	133 mg	133 mg	133 mg
Purines	26.8 mg	26.8 mg	26.8 mg	26.8 mg	26.8 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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