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: Lotus root stir fry by Wu, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Lotus root stir fry by WuThe recipe as it isper 100 g	Lotus root stir fry with olive oilVegetable oil → Olive oilper 100 g	Lotus root stir fry with mustard oilVegetable oil → Mustard oilper 100 g	Lotus root stir fry with coconut oilVegetable oil → Coconut oilper 100 g	Lotus root stir fry with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	62 Very good	62 Very good	62 Very good	28 Low	62 Very good
Calories	120 kcal	120 kcal	120 kcal	121 kcal	120 kcal
Total Fat	5.45 g	5.45 g	5.45 g	5.45 g	5.45 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.75 g	0.75 g	0.65 g	3.86 g	0.59 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.98 g	3.62 g	2.99 g	0.58 g	1.35 g
Omega-3 Fatty Acids	0.067 g	0.044 g	0.16 g	0.013 g	0.017 g
Polyunsaturated Fat	2.78 g	0.83 g	1.32 g	0.43 g	3.33 g
Omega-6 Fatty Acids	2.71 g	0.78 g	1.16 g	0.42 g	3.31 g
Vitamin E	1.01 mg	1.01 mg	1.44 mg	0.36 mg	2.22 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)	0.036 g	0.036 g	0.37 g	0.006 g	0.014 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.72 g	0 g
Omega-9 Fatty Acids	1.57 g	3.61 g	1.44 g	0.58 g	1.62 g
Protein	2.86 g	2.86 g	2.86 g	2.86 g	2.86 g
Water	73.8 mL	73.8 mL	73.8 mL	73.8 mL	73.8 mL
Sodium	363 mg	363 mg	363 mg	363 mg	363 mg
Total Carbohydrates	16.7 g	16.7 g	16.7 g	16.7 g	16.7 g
Sugar	1.31 g	1.31 g	1.31 g	1.31 g	1.31 g
Added Sugar	0.7 g	0.7 g	0.7 g	0.7 g	0.7 g
Iron	1.17 mg	1.19 mg	1.17 mg	1.17 mg	1.17 mg
Calcium	30.7 mg	30.7 mg	30.7 mg	30.7 mg	30.7 mg
Fiber	4.34 g	4.34 g	4.34 g	4.34 g	4.34 g
Magnesium	23.7 mg	23.7 mg	23.7 mg	23.7 mg	23.7 mg
Potassium	358 mg	358 mg	358 mg	358 mg	358 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	38.3 mg	38.3 mg	38.3 mg	38.3 mg	38.3 mg
Folate (B9)	15.4 mcg	15.4 mcg	15.4 mcg	15.4 mcg	15.4 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Phosphorus	97.7 mg	97.7 mg	97.7 mg	97.7 mg	97.7 mg
Soluble Fiber	0.7 g	0.7 g	0.7 g	0.7 g	0.7 g
Vitamin A	2.5 mcg RAE	2.5 mcg RAE	2.5 mcg RAE	2.5 mcg RAE	2.5 mcg RAE
Zinc	0.44 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Chloride	301 mg	301 mg	301 mg	301 mg	301 mg
Choline	11.3 mg	11.3 mg	11.3 mg	11.3 mg	11.3 mg
Insoluble Fiber	2.78 g	2.78 g	2.78 g	2.78 g	2.78 g
Selenium	1.26 mcg	1.26 mcg	1.26 mcg	1.26 mcg	1.26 mcg
Thiamin (B1)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Vitamin B6	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Riboflavin (B2)	0.017 mg	0.017 mg	0.017 mg	0.017 mg	0.017 mg
Copper	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Pantothenic Acid (B5)	0.27 mg	0.27 mg	0.27 mg	0.27 mg	0.27 mg
Vitamin K	11.7 mcg	13.3 mcg	10.6 mcg	10.6 mcg	10.8 mcg
Biotin (B7)	0.045 mcg	0.045 mcg	0.045 mcg	0.045 mcg	0.045 mcg
Fluoride	0.007 mg	0.007 mg	0.007 mg	0.007 mg	0.007 mg
Manganese	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg
Leucine	122 mg	122 mg	122 mg	122 mg	122 mg
Lysine	109 mg	109 mg	109 mg	109 mg	109 mg
Polyphenols	111 mg	120 mg	112 mg	111 mg	111 mg
Beta-Carotene	50.1 mcg	56.9 mcg	50.1 mcg	50.1 mcg	50.1 mcg
Isoleucine	82 mg	82 mg	82 mg	82 mg	82 mg
Methionine	24.5 mg	24.5 mg	24.5 mg	24.5 mg	24.5 mg
Oxalates	67.4 mg	67.4 mg	67.4 mg	67.4 mg	67.4 mg
Threonine	83 mg	83 mg	83 mg	83 mg	83 mg
Tryptophan	23.7 mg	23.7 mg	23.7 mg	23.7 mg	23.7 mg
Valine	99.6 mg	99.6 mg	99.6 mg	99.6 mg	99.6 mg
Flavonoids	43 mg	43.1 mg	43.1 mg	43 mg	43 mg
Histidine	95.4 mg	95.4 mg	95.4 mg	95.4 mg	95.4 mg
Lutein / Zeaxanthin	0.004 mg	0.009 mg	0.004 mg	0.004 mg	0.005 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	100 mg	100 mg	100 mg	100 mg	100 mg
Purines	15.7 mg	15.7 mg	15.7 mg	15.7 mg	15.7 mg
MSG (Monosodium Glutamate)	62.4 mg	62.4 mg	62.4 mg	62.4 mg	62.4 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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