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: Korean Mushroom n Vegetable Pancakes (Pajeon) for Vitamin D recipe, with 40.8 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Korean Mushroom n Vegetable Pancakes (Pajeon) for Vitamin D recipeThe recipe as it isper 100 g	Korean Mushroom n Vegetable Pancakes (Pajeon) for Vitamin D with olive oilVegetable oil → Olive oilper 100 g	Korean Mushroom n Vegetable Pancakes (Pajeon) for Vitamin D with mustard oilVegetable oil → Mustard oilper 100 g	Korean Mushroom n Vegetable Pancakes (Pajeon) for Vitamin D with coconut oilVegetable oil → Coconut oilper 100 g	Korean Mushroom n Vegetable Pancakes (Pajeon) for Vitamin D with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	63 Very good	63 Very good	64 Very good	25 Low	64 Very good
Calories	167 kcal	167 kcal	167 kcal	167 kcal	167 kcal
Total Fat	7.12 g	7.12 g	7.12 g	7.12 g	7.12 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.01 g	1 g	0.85 g	5.67 g	0.76 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.55 g	5 g	4.06 g	0.45 g	1.61 g
Omega-3 Fatty Acids	0.1 g	0.068 g	0.24 g	0.021 g	0.027 g
Polyunsaturated Fat	3.74 g	0.82 g	1.55 g	0.23 g	4.57 g
Omega-6 Fatty Acids	3.64 g	0.75 g	1.32 g	0.21 g	4.55 g
Vitamin E	1.04 mg	1.04 mg	1.7 mg	0.071 mg	2.86 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)	0.067 g	0.067 g	0.56 g	0.021 g	0.033 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	4.08 g	0 g
Omega-9 Fatty Acids	1.94 g	5 g	1.74 g	0.44 g	2 g
Protein	2.73 g	2.73 g	2.73 g	2.73 g	2.73 g
Water	66.7 mL	66.7 mL	66.7 mL	66.7 mL	66.7 mL
Sodium	6.55 mg	6.55 mg	6.55 mg	6.55 mg	6.55 mg
Total Carbohydrates	23 g	23 g	23 g	23 g	23 g
Sugar	0.79 g	0.79 g	0.79 g	0.79 g	0.79 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.19 mg	1.22 mg	1.19 mg	1.19 mg	1.19 mg
Calcium	8.92 mg	8.99 mg	8.92 mg	8.99 mg	8.92 mg
Fiber	1.29 g	1.29 g	1.29 g	1.29 g	1.29 g
Magnesium	9.67 mg	9.67 mg	9.67 mg	9.67 mg	9.67 mg
Potassium	101 mg	101 mg	101 mg	101 mg	101 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.063 mcg	0.063 mcg	0.063 mcg	0.063 mcg	0.063 mcg
Vitamin C	1.24 mg	1.24 mg	1.24 mg	1.24 mg	1.24 mg
Folate (B9)	31.1 mcg	31.1 mcg	31.1 mcg	31.1 mcg	31.1 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.29 mg	1.29 mg	1.29 mg	1.29 mg	1.29 mg
Phosphorus	45.3 mg	45.3 mg	45.3 mg	45.3 mg	45.3 mg
Soluble Fiber	0.22 g	0.22 g	0.22 g	0.22 g	0.22 g
Vitamin A	44.3 mcg RAE	44.3 mcg RAE	44.3 mcg RAE	44.3 mcg RAE	44.3 mcg RAE
Zinc	0.39 mg	0.4 mg	0.39 mg	0.39 mg	0.4 mg
Chloride	6.7 mg	6.7 mg	6.7 mg	6.7 mg	6.7 mg
Choline	5.96 mg	5.94 mg	5.94 mg	5.96 mg	5.96 mg
Insoluble Fiber	0.91 g	0.91 g	0.91 g	0.91 g	0.91 g
Selenium	8.42 mcg	8.42 mcg	8.42 mcg	8.42 mcg	8.42 mcg
Thiamin (B1)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Vitamin B6	0.082 mg	0.082 mg	0.082 mg	0.082 mg	0.082 mg
Riboflavin (B2)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Copper	0.087 mg	0.087 mg	0.087 mg	0.087 mg	0.087 mg
Pantothenic Acid (B5)	0.33 mg	0.33 mg	0.33 mg	0.33 mg	0.33 mg
Vitamin K	12.8 mcg	15.2 mcg	11.1 mcg	11.1 mcg	11.4 mcg
Biotin (B7)	0.72 mcg	0.72 mcg	0.72 mcg	0.72 mcg	0.72 mcg
Fluoride	0.023 mg	0.023 mg	0.023 mg	0.023 mg	0.023 mg
Manganese	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Molybdenum	3.25 mcg	3.25 mcg	3.25 mcg	3.25 mcg	3.25 mcg
Chromium	0.43 mcg	0.43 mcg	0.43 mcg	0.43 mcg	0.43 mcg
Leucine	211 mg	211 mg	211 mg	211 mg	211 mg
Lysine	79.1 mg	79.1 mg	79.1 mg	79.1 mg	79.1 mg
Polyphenols	29.5 mg	43.1 mg	30.5 mg	29.5 mg	29.5 mg
Beta-Carotene	464 mcg	474 mcg	464 mcg	464 mcg	464 mcg
Isoleucine	101 mg	101 mg	101 mg	101 mg	101 mg
Methionine	45 mg	45 mg	45 mg	45 mg	45 mg
Oxalates	3.98 mg	3.98 mg	3.98 mg	3.98 mg	3.98 mg
Threonine	83 mg	83 mg	83 mg	83 mg	83 mg
Tryptophan	33.9 mg	33.9 mg	33.9 mg	33.9 mg	33.9 mg
Valine	116 mg	116 mg	116 mg	116 mg	116 mg
Flavonoids	4.85 mg	4.99 mg	4.99 mg	4.85 mg	4.85 mg
Histidine	61.8 mg	61.8 mg	61.8 mg	61.8 mg	61.8 mg
Lutein / Zeaxanthin	0.043 mg	0.05 mg	0.043 mg	0.043 mg	0.044 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	146 mg	146 mg	146 mg	146 mg	146 mg
Purines	34.1 mg	34.1 mg	34.1 mg	34.1 mg	34.1 mg
MSG (Monosodium Glutamate)	379 mg	379 mg	379 mg	379 mg	379 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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