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: Kathal ki sabzi (Jackfruit Curry) by Sunita, with 54.4 g Mustard oil · Choose another

Per 100 g Per serving

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Nutrient	Kathal ki sabzi (Jackfruit Curry) by SunitaThe recipe as it isper 100 g	Kathal ki sabzi (Jackfruit Curry) with olive oilMustard oil → Olive oilper 100 g	Kathal ki sabzi (Jackfruit Curry) with coconut oilMustard oil → Coconut oilper 100 g	Kathal ki sabzi (Jackfruit Curry) with sunflower oilMustard oil → Sunflower oilper 100 g	Kathal ki sabzi (Jackfruit Curry) with canola oilMustard oil → Canola oilper 100 g
Nutrient score	80 Excellent	80 Excellent	36 Fair	80 Excellent	80 Excellent
Calories	146 kcal	146 kcal	146 kcal	146 kcal	146 kcal
Total Fat	7.56 g	7.56 g	7.56 g	7.56 g	7.56 g
Trans Fat	0 g	0 g	0 g	0 g	0.02 g
Saturated Fat	0.9 g	1.05 g	5.72 g	0.81 g	0.61 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	4.09 g	5.03 g	0.47 g	1.63 g	4.37 g
Omega-3 Fatty Acids	0.24 g	0.065 g	0.019 g	0.025 g	0.64 g
Polyunsaturated Fat	1.57 g	0.83 g	0.24 g	4.59 g	2.03 g
Omega-6 Fatty Acids	1.33 g	0.76 g	0.22 g	4.56 g	1.36 g
Vitamin E	2.08 mg	1.42 mg	0.45 mg	3.24 mg	1.64 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)	0.58 g	0.088 g	0.041 g	0.054 g	0.66 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	4.08 g	0 g	0 g
Omega-9 Fatty Acids	1.73 g	4.99 g	0.44 g	1.99 g	4.2 g
Protein	1.98 g	1.98 g	1.98 g	1.98 g	1.98 g
Water	69.5 mL	69.5 mL	69.5 mL	69.5 mL	69.5 mL
Sodium	10.6 mg	10.6 mg	10.6 mg	10.6 mg	10.6 mg
Total Carbohydrates	20.2 g	20.2 g	20.2 g	20.2 g	20.2 g
Sugar	13.6 g	13.6 g	13.6 g	13.6 g	13.6 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.8 mg	0.83 mg	0.8 mg	0.8 mg	0.8 mg
Calcium	41.3 mg	41.3 mg	41.3 mg	41.3 mg	41.3 mg
Fiber	2.32 g	2.32 g	2.32 g	2.32 g	2.32 g
Magnesium	29 mg	29 mg	29 mg	29 mg	29 mg
Potassium	398 mg	398 mg	398 mg	398 mg	398 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	13.6 mg	13.6 mg	13.6 mg	13.6 mg	13.6 mg
Folate (B9)	25.1 mcg	25.1 mcg	25.1 mcg	25.1 mcg	25.1 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.76 mg	0.76 mg	0.76 mg	0.76 mg	0.76 mg
Phosphorus	36.5 mg	36.5 mg	36.5 mg	36.5 mg	36.5 mg
Soluble Fiber	0.68 g	0.68 g	0.68 g	0.68 g	0.68 g
Vitamin A	20 mcg RAE	20 mcg RAE	20 mcg RAE	20 mcg RAE	20 mcg RAE
Zinc	0.27 mg	0.27 mg	0.27 mg	0.28 mg	0.27 mg
Chloride	0.023 mg	0.023 mg	0.023 mg	0.023 mg	0.023 mg
Choline	9.2 mg	9.2 mg	9.22 mg	9.22 mg	9.22 mg
Insoluble Fiber	1.93 g	1.93 g	1.93 g	1.93 g	1.93 g
Selenium	1.07 mcg	1.07 mcg	1.07 mcg	1.07 mcg	1.07 mcg
Thiamin (B1)	0.096 mg	0.096 mg	0.096 mg	0.096 mg	0.096 mg
Vitamin B6	0.3 mg	0.3 mg	0.3 mg	0.3 mg	0.3 mg
Riboflavin (B2)	0.061 mg	0.061 mg	0.061 mg	0.061 mg	0.061 mg
Copper	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Pantothenic Acid (B5)	0.38 mg	0.38 mg	0.38 mg	0.38 mg	0.38 mg
Vitamin K	12.4 mcg	16.5 mcg	12.4 mcg	12.8 mcg	17.2 mcg
Biotin (B7)	0.36 mcg	0.36 mcg	0.36 mcg	0.36 mcg	0.36 mcg
Fluoride	0.001 mg	0.001 mg	0.001 mg	0.001 mg	0.001 mg
Manganese	0.28 mg	0.28 mg	0.28 mg	0.28 mg	0.28 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.043 mcg	0.043 mcg	0.043 mcg	0.043 mcg	0.043 mcg
Leucine	134 mg	134 mg	134 mg	134 mg	134 mg
Lysine	101 mg	101 mg	101 mg	101 mg	101 mg
Polyphenols	163 mg	175 mg	162 mg	162 mg	162 mg
Beta-Carotene	342 mcg	352 mcg	342 mcg	342 mcg	342 mcg
Isoleucine	92.2 mg	92.2 mg	92.2 mg	92.2 mg	92.2 mg
Methionine	25.7 mg	25.7 mg	25.7 mg	25.7 mg	25.7 mg
Oxalates	10.6 mg	10.6 mg	10.6 mg	10.6 mg	10.6 mg
Threonine	83.9 mg	83.9 mg	83.9 mg	83.9 mg	83.9 mg
Tryptophan	27.5 mg	27.5 mg	27.5 mg	27.5 mg	27.5 mg
Valine	113 mg	113 mg	113 mg	113 mg	113 mg
Flavonoids	75.8 mg	75.8 mg	75.7 mg	75.7 mg	75.7 mg
Histidine	117 mg	117 mg	117 mg	117 mg	117 mg
Lutein / Zeaxanthin	0.41 mg	0.41 mg	0.41 mg	0.41 mg	0.41 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	102 mg	102 mg	102 mg	102 mg	102 mg
Purines	13.9 mg	13.9 mg	13.9 mg	13.9 mg	13.9 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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