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: Maafe (Peanut Stew) with Vegetables recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Maafe (Peanut Stew) with Vegetables recipeThe recipe as it isper 100 g	Maafe (Peanut Stew) with Vegetables with olive oilVegetable oil → Olive oilper 100 g	Maafe (Peanut Stew) with Vegetables with mustard oilVegetable oil → Mustard oilper 100 g	Maafe (Peanut Stew) with Vegetables with coconut oilVegetable oil → Coconut oilper 100 g	Maafe (Peanut Stew) with Vegetables with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	73 Very good	73 Very good	74 Very good	63 Very good	74 Very good
Calories	150 kcal	150 kcal	150 kcal	151 kcal	150 kcal
Total Fat	10.3 g	10.3 g	10.3 g	10.3 g	10.3 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.95 g	1.94 g	1.91 g	3.11 g	1.88 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	4.83 g	5.44 g	5.21 g	4.3 g	4.59 g
Omega-3 Fatty Acids	0.035 g	0.027 g	0.069 g	0.015 g	0.017 g
Polyunsaturated Fat	3.24 g	2.51 g	2.7 g	2.36 g	3.45 g
Omega-6 Fatty Acids	3.19 g	2.47 g	2.61 g	2.34 g	3.42 g
Vitamin E	2.07 mg	2.07 mg	2.24 mg	1.83 mg	2.53 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)	0.022 g	0.022 g	0.15 g	0.01 g	0.013 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.02 g	0 g
Omega-9 Fatty Acids	4.61 g	5.38 g	4.56 g	4.24 g	4.63 g
Protein	5.14 g	5.14 g	5.14 g	5.14 g	5.14 g
Water	72 mL	72 mL	72 mL	72 mL	72 mL
Sodium	258 mg	258 mg	258 mg	258 mg	258 mg
Total Carbohydrates	11.6 g	11.6 g	11.6 g	11.6 g	11.6 g
Sugar	3.43 g	3.43 g	3.43 g	3.43 g	3.43 g
Added Sugar	0.51 g	0.51 g	0.51 g	0.51 g	0.51 g
Iron	0.79 mg	0.8 mg	0.79 mg	0.79 mg	0.79 mg
Calcium	27.2 mg	27.2 mg	27.2 mg	27.2 mg	27.2 mg
Fiber	2.42 g	2.42 g	2.42 g	2.42 g	2.42 g
Magnesium	43.7 mg	43.7 mg	43.7 mg	43.7 mg	43.7 mg
Potassium	314 mg	314 mg	314 mg	314 mg	314 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	3.22 mg	3.22 mg	3.22 mg	3.22 mg	3.22 mg
Folate (B9)	20.2 mcg	20.2 mcg	20.2 mcg	20.2 mcg	20.2 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	2.58 mg	2.58 mg	2.58 mg	2.58 mg	2.58 mg
Phosphorus	95.5 mg	95.5 mg	95.5 mg	95.5 mg	95.5 mg
Soluble Fiber	0.58 g	0.58 g	0.58 g	0.58 g	0.58 g
Vitamin A	249 mcg RAE	249 mcg RAE	249 mcg RAE	249 mcg RAE	249 mcg RAE
Zinc	0.64 mg	0.64 mg	0.64 mg	0.64 mg	0.64 mg
Chloride	302 mg	302 mg	302 mg	302 mg	302 mg
Choline	17.2 mg	17.2 mg	17.2 mg	17.2 mg	17.2 mg
Insoluble Fiber	1.72 g	1.72 g	1.72 g	1.72 g	1.72 g
Selenium	2.42 mcg	2.42 mcg	2.42 mcg	2.42 mcg	2.42 mcg
Thiamin (B1)	0.056 mg	0.056 mg	0.056 mg	0.056 mg	0.056 mg
Vitamin B6	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Riboflavin (B2)	0.053 mg	0.053 mg	0.053 mg	0.053 mg	0.053 mg
Copper	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Pantothenic Acid (B5)	0.59 mg	0.59 mg	0.59 mg	0.59 mg	0.59 mg
Vitamin K	6 mcg	6.61 mcg	5.58 mcg	5.59 mcg	5.68 mcg
Biotin (B7)	5.17 mcg	5.17 mcg	5.17 mcg	5.17 mcg	5.17 mcg
Fluoride	0.015 mg	0.015 mg	0.015 mg	0.015 mg	0.015 mg
Manganese	0.4 mg	0.4 mg	0.4 mg	0.4 mg	0.4 mg
Molybdenum	22.3 mcg	22.3 mcg	22.3 mcg	22.3 mcg	22.3 mcg
Chromium	3.34 mcg	3.34 mcg	3.34 mcg	3.34 mcg	3.34 mcg
Leucine	355 mg	355 mg	355 mg	355 mg	355 mg
Lysine	228 mg	228 mg	228 mg	228 mg	228 mg
Polyphenols	147 mg	151 mg	147 mg	147 mg	147 mg
Beta-Carotene	3,113 mcg	3,116 mcg	3,113 mcg	3,113 mcg	3,113 mcg
Isoleucine	203 mg	203 mg	203 mg	203 mg	203 mg
Methionine	58.8 mg	58.8 mg	58.8 mg	58.8 mg	58.8 mg
Oxalates	17.7 mg	17.7 mg	17.7 mg	17.7 mg	17.7 mg
Threonine	158 mg	158 mg	158 mg	158 mg	158 mg
Tryptophan	60.1 mg	60.1 mg	60.1 mg	60.1 mg	60.1 mg
Valine	246 mg	246 mg	246 mg	246 mg	246 mg
Flavonoids	32.5 mg	32.5 mg	32.5 mg	32.5 mg	32.5 mg
Histidine	167 mg	167 mg	167 mg	167 mg	167 mg
Lutein / Zeaxanthin	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Lycopene	1.4 mg	1.4 mg	1.4 mg	1.4 mg	1.4 mg
Phenylalanine	273 mg	273 mg	273 mg	273 mg	273 mg
Purines	15.8 mg	15.8 mg	15.8 mg	15.8 mg	15.8 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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