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: Kollu rasam (horse gram soup) by Nidhu, with 13.6 g Sunflower oil · Choose another

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Nutrient	Kollu rasam (horse gram soup) by NidhuThe recipe as it isper 100 g	Kollu rasam (horse gram soup) with olive oilSunflower oil → Olive oilper 100 g	Kollu rasam (horse gram soup) with mustard oilSunflower oil → Mustard oilper 100 g	Kollu rasam (horse gram soup) with coconut oilSunflower oil → Coconut oilper 100 g	Kollu rasam (horse gram soup) with canola oilSunflower oil → Canola oilper 100 g
Nutrient score	98 Excellent	98 Excellent	98 Excellent	72 Very good	98 Excellent
Calories	33.4 kcal	33.4 kcal	33.4 kcal	33.5 kcal	33.4 kcal
Total Fat	1.64 g	1.64 g	1.64 g	1.64 g	1.64 g
Trans Fat	0 g	0 g	0 g	0 g	0.004 g
Saturated Fat	0.18 g	0.22 g	0.19 g	1.16 g	0.14 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.38 g	1.06 g	0.87 g	0.14 g	0.92 g
Omega-3 Fatty Acids	0.017 g	0.025 g	0.059 g	0.015 g	0.14 g
Polyunsaturated Fat	0.99 g	0.24 g	0.39 g	0.12 g	0.48 g
Omega-6 Fatty Acids	0.98 g	0.22 g	0.33 g	0.11 g	0.34 g
Vitamin E	0.92 mg	0.55 mg	0.68 mg	0.36 mg	0.59 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)	0.014 g	0.02 g	0.12 g	0.011 g	0.13 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	0.82 g	0 g
Omega-9 Fatty Acids	0.43 g	1.03 g	0.38 g	0.12 g	0.87 g
Protein	1.08 g	1.08 g	1.08 g	1.08 g	1.08 g
Water	92.8 mL	92.8 mL	92.8 mL	92.8 mL	92.8 mL
Sodium	14.7 mg	14.7 mg	14.7 mg	14.7 mg	14.7 mg
Total Carbohydrates	4.04 g	4.04 g	4.04 g	4.04 g	4.04 g
Sugar	1.07 g	1.07 g	1.07 g	1.07 g	1.07 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.59 mg	0.6 mg	0.59 mg	0.59 mg	0.59 mg
Calcium	23.3 mg	23.3 mg	23.3 mg	23.3 mg	23.3 mg
Fiber	1.09 g	1.09 g	1.09 g	1.09 g	1.09 g
Magnesium	9.13 mg	9.13 mg	9.13 mg	9.13 mg	9.13 mg
Potassium	76.7 mg	76.7 mg	76.7 mg	76.7 mg	76.7 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	2.2 mg	2.2 mg	2.2 mg	2.2 mg	2.2 mg
Folate (B9)	15.1 mcg	15.1 mcg	15.1 mcg	15.1 mcg	15.1 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Phosphorus	32 mg	32 mg	32 mg	32 mg	32 mg
Soluble Fiber	0.29 g	0.29 g	0.29 g	0.29 g	0.29 g
Vitamin A	18.3 mcg RAE	18.3 mcg RAE	18.3 mcg RAE	18.3 mcg RAE	18.3 mcg RAE
Zinc	0.34 mg	0.34 mg	0.34 mg	0.34 mg	0.34 mg
Chloride	1.42 mg	1.42 mg	1.42 mg	1.42 mg	1.42 mg
Choline	8.41 mg	8.4 mg	8.4 mg	8.41 mg	8.41 mg
Insoluble Fiber	1.38 g	1.38 g	1.38 g	1.38 g	1.38 g
Selenium	1.06 mcg	1.06 mcg	1.06 mcg	1.06 mcg	1.06 mcg
Thiamin (B1)	0.043 mg	0.043 mg	0.043 mg	0.043 mg	0.043 mg
Vitamin B6	0.076 mg	0.076 mg	0.076 mg	0.076 mg	0.076 mg
Riboflavin (B2)	0.028 mg	0.028 mg	0.028 mg	0.028 mg	0.028 mg
Copper	0.096 mg	0.096 mg	0.096 mg	0.096 mg	0.096 mg
Pantothenic Acid (B5)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Vitamin K	9.16 mcg	9.91 mcg	9.09 mcg	9.1 mcg	10.1 mcg
Biotin (B7)	0.63 mcg	0.63 mcg	0.63 mcg	0.63 mcg	0.63 mcg
Fluoride	0.005 mg	0.005 mg	0.005 mg	0.005 mg	0.005 mg
Manganese	0.19 mg	0.19 mg	0.19 mg	0.19 mg	0.19 mg
Molybdenum	11.4 mcg	11.4 mcg	11.4 mcg	11.4 mcg	11.4 mcg
Chromium	0.034 mcg	0.034 mcg	0.034 mcg	0.034 mcg	0.034 mcg
Leucine	92.8 mg	92.8 mg	92.8 mg	92.8 mg	92.8 mg
Lysine	59.7 mg	59.7 mg	59.7 mg	59.7 mg	59.7 mg
Polyphenols	68.6 mg	71.3 mg	68.8 mg	68.6 mg	68.6 mg
Beta-Carotene	217 mcg	219 mcg	217 mcg	217 mcg	217 mcg
Isoleucine	55.7 mg	55.7 mg	55.7 mg	55.7 mg	55.7 mg
Methionine	16.2 mg	16.2 mg	16.2 mg	16.2 mg	16.2 mg
Oxalates	8.78 mg	8.78 mg	8.78 mg	8.78 mg	8.78 mg
Threonine	51.5 mg	51.5 mg	51.5 mg	51.5 mg	51.5 mg
Tryptophan	14.1 mg	14.1 mg	14.1 mg	14.1 mg	14.1 mg
Valine	66.4 mg	66.4 mg	66.4 mg	66.4 mg	66.4 mg
Flavonoids	10.5 mg	10.5 mg	10.5 mg	10.5 mg	10.5 mg
Histidine	67.2 mg	67.2 mg	67.2 mg	67.2 mg	67.2 mg
Lutein / Zeaxanthin	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	68 mg	68 mg	68 mg	68 mg	68 mg
Purines	8.97 mg	8.97 mg	8.97 mg	8.97 mg	8.97 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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