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: Japchae Korean stir fry recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Japchae Korean stir fry recipeThe recipe as it isper 100 g	Japchae Korean stir fry with olive oilVegetable oil → Olive oilper 100 g	Japchae Korean stir fry with mustard oilVegetable oil → Mustard oilper 100 g	Japchae Korean stir fry with coconut oilVegetable oil → Coconut oilper 100 g	Japchae Korean stir fry with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	42 Fair	42 Fair	44 Fair	30 Low	45 Good
Calories	183 kcal	183 kcal	183 kcal	183 kcal	183 kcal
Total Fat	5.48 g	5.48 g	5.48 g	5.48 g	5.48 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.77 g	0.77 g	0.69 g	3.1 g	0.65 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.01 g	3.24 g	2.77 g	0.96 g	1.54 g
Omega-3 Fatty Acids	0.061 g	0.044 g	0.13 g	0.021 g	0.024 g
Polyunsaturated Fat	2.65 g	1.19 g	1.56 g	0.89 g	3.07 g
Omega-6 Fatty Acids	2.59 g	1.14 g	1.42 g	0.87 g	3.04 g
Vitamin E	0.72 mg	0.72 mg	1.05 mg	0.23 mg	1.63 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)	0.043 g	0.043 g	0.29 g	0.02 g	0.026 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.04 g	0 g
Omega-9 Fatty Acids	1.7 g	3.23 g	1.6 g	0.95 g	1.73 g
Protein	1.51 g	1.51 g	1.51 g	1.51 g	1.51 g
Water	59.4 mL	59.4 mL	59.4 mL	59.4 mL	59.4 mL
Sodium	502 mg	502 mg	502 mg	502 mg	502 mg
Total Carbohydrates	32.6 g	32.6 g	32.6 g	32.6 g	32.6 g
Sugar	3 g	3 g	3 g	3 g	3 g
Added Sugar	1.57 g	1.57 g	1.57 g	1.57 g	1.57 g
Iron	0.67 mg	0.69 mg	0.67 mg	0.67 mg	0.67 mg
Calcium	21.1 mg	21.1 mg	21.1 mg	21.1 mg	21.1 mg
Fiber	1.2 g	1.2 g	1.2 g	1.2 g	1.2 g
Magnesium	16.7 mg	16.7 mg	16.7 mg	16.7 mg	16.7 mg
Potassium	165 mg	165 mg	165 mg	165 mg	165 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.038 mcg	0.038 mcg	0.038 mcg	0.038 mcg	0.038 mcg
Vitamin C	3.94 mg	3.94 mg	3.94 mg	3.94 mg	3.94 mg
Folate (B9)	23.3 mcg	23.3 mcg	23.3 mcg	23.3 mcg	23.3 mcg
Iodine	0.075 mcg	0.075 mcg	0.075 mcg	0.075 mcg	0.075 mcg
Niacin (B3)	0.41 mg	0.41 mg	0.41 mg	0.41 mg	0.41 mg
Phosphorus	42.8 mg	42.8 mg	42.8 mg	42.8 mg	42.8 mg
Soluble Fiber	0.21 g	0.21 g	0.21 g	0.21 g	0.21 g
Vitamin A	98 mcg RAE	98 mcg RAE	98 mcg RAE	98 mcg RAE	98 mcg RAE
Zinc	0.44 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Chloride	466 mg	466 mg	466 mg	466 mg	466 mg
Choline	7.03 mg	7.02 mg	7.02 mg	7.03 mg	7.03 mg
Insoluble Fiber	0.94 g	0.94 g	0.94 g	0.94 g	0.94 g
Selenium	2.04 mcg	2.04 mcg	2.04 mcg	2.04 mcg	2.04 mcg
Thiamin (B1)	0.028 mg	0.028 mg	0.028 mg	0.028 mg	0.028 mg
Vitamin B6	0.093 mg	0.093 mg	0.093 mg	0.093 mg	0.093 mg
Riboflavin (B2)	0.052 mg	0.052 mg	0.052 mg	0.052 mg	0.052 mg
Copper	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Pantothenic Acid (B5)	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Vitamin K	38.4 mcg	39.6 mcg	37.5 mcg	37.5 mcg	37.7 mcg
Biotin (B7)	0.84 mcg	0.84 mcg	0.84 mcg	0.84 mcg	0.84 mcg
Fluoride	0.018 mg	0.018 mg	0.018 mg	0.018 mg	0.018 mg
Manganese	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Molybdenum	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	123 mg	123 mg	123 mg	123 mg	123 mg
Lysine	88.1 mg	88.1 mg	88.1 mg	88.1 mg	88.1 mg
Polyphenols	80.5 mg	87.3 mg	81 mg	80.5 mg	80.5 mg
Beta-Carotene	1,044 mcg	1,049 mcg	1,044 mcg	1,044 mcg	1,044 mcg
Isoleucine	74.7 mg	74.7 mg	74.7 mg	74.7 mg	74.7 mg
Methionine	24.8 mg	24.8 mg	24.8 mg	24.8 mg	24.8 mg
Oxalates	83.6 mg	83.6 mg	83.6 mg	83.6 mg	83.6 mg
Sodium Nitrite / Nitrate	1.8 mg	1.8 mg	1.8 mg	1.8 mg	1.8 mg
Threonine	69.1 mg	69.1 mg	69.1 mg	69.1 mg	69.1 mg
Tryptophan	19.2 mg	19.2 mg	19.2 mg	19.2 mg	19.2 mg
Valine	85.9 mg	85.9 mg	85.9 mg	85.9 mg	85.9 mg
Flavonoids	35.7 mg	35.7 mg	35.7 mg	35.7 mg	35.7 mg
Histidine	67.3 mg	67.3 mg	67.3 mg	67.3 mg	67.3 mg
Lutein / Zeaxanthin	0.94 mg	0.94 mg	0.94 mg	0.94 mg	0.94 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	84.1 mg	84.1 mg	84.1 mg	84.1 mg	84.1 mg
Purines	24.5 mg	24.5 mg	24.5 mg	24.5 mg	24.5 mg
MSG (Monosodium Glutamate)	319 mg	319 mg	319 mg	319 mg	319 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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How an oil is used matters too: some are better for high heat, others for dressings. Talk to a doctor or a registered dietitian about fats and your health.

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