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: Mapo tofu with shiitake mushrooms by Wu, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Mapo tofu with shiitake mushrooms by WuThe recipe as it isper 100 g	Mapo tofu with shiitake mushrooms with olive oilVegetable oil → Olive oilper 100 g	Mapo tofu with shiitake mushrooms with mustard oilVegetable oil → Mustard oilper 100 g	Mapo tofu with shiitake mushrooms with coconut oilVegetable oil → Coconut oilper 100 g	Mapo tofu with shiitake mushrooms with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	59 Good	59 Good	61 Very good	36 Fair	62 Very good
Calories	132 kcal	132 kcal	132 kcal	132 kcal	132 kcal
Total Fat	8.14 g	8.14 g	8.14 g	8.14 g	8.14 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.19 g	1.18 g	1.11 g	3.26 g	1.07 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.6 g	2.69 g	2.27 g	0.66 g	1.18 g
Omega-3 Fatty Acids	0.24 g	0.22 g	0.3 g	0.2 g	0.2 g
Polyunsaturated Fat	3.01 g	1.71 g	2.03 g	1.44 g	3.38 g
Omega-6 Fatty Acids	2.77 g	1.48 g	1.74 g	1.24 g	3.17 g
Vitamin E	0.57 mg	0.57 mg	0.86 mg	0.14 mg	1.38 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)	0.28 g	0.28 g	0.5 g	0.26 g	0.26 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.81 g	0 g
Omega-9 Fatty Acids	1.49 g	2.85 g	1.4 g	0.83 g	1.52 g
Protein	10.6 g	10.6 g	10.6 g	10.6 g	10.6 g
Water	73.6 mL	73.6 mL	73.6 mL	73.6 mL	73.6 mL
Sodium	377 mg	377 mg	377 mg	377 mg	377 mg
Total Carbohydrates	6.81 g	6.81 g	6.81 g	6.81 g	6.81 g
Sugar	0.69 g	0.69 g	0.69 g	0.69 g	0.69 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.84 mg	1.86 mg	1.84 mg	1.84 mg	1.84 mg
Calcium	205 mg	205 mg	205 mg	205 mg	205 mg
Fiber	2.26 g	2.26 g	2.26 g	2.26 g	2.26 g
Magnesium	41.1 mg	41.1 mg	41.1 mg	41.1 mg	41.1 mg
Potassium	179 mg	179 mg	179 mg	179 mg	179 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.13 mcg	0.13 mcg	0.13 mcg	0.13 mcg	0.13 mcg
Vitamin C	1.47 mg	1.47 mg	1.47 mg	1.47 mg	1.47 mg
Folate (B9)	12.9 mcg	12.9 mcg	12.9 mcg	12.9 mcg	12.9 mcg
Iodine	0.23 mcg	0.23 mcg	0.23 mcg	0.23 mcg	0.23 mcg
Niacin (B3)	0.73 mg	0.73 mg	0.73 mg	0.73 mg	0.73 mg
Phosphorus	82.8 mg	82.8 mg	82.8 mg	82.8 mg	82.8 mg
Soluble Fiber	0.4 g	0.4 g	0.4 g	0.4 g	0.4 g
Vitamin A	3.29 mcg RAE	3.29 mcg RAE	3.29 mcg RAE	3.29 mcg RAE	3.29 mcg RAE
Zinc	1.26 mg	1.27 mg	1.26 mg	1.26 mg	1.27 mg
Chloride	310 mg	310 mg	310 mg	310 mg	310 mg
Choline	20 mg	20 mg	20 mg	20 mg	20 mg
Insoluble Fiber	1.82 g	1.82 g	1.82 g	1.82 g	1.82 g
Selenium	11.9 mcg	11.9 mcg	11.9 mcg	11.9 mcg	11.9 mcg
Thiamin (B1)	0.065 mg	0.065 mg	0.065 mg	0.065 mg	0.065 mg
Vitamin B6	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Riboflavin (B2)	0.089 mg	0.089 mg	0.089 mg	0.089 mg	0.089 mg
Copper	0.33 mg	0.33 mg	0.33 mg	0.33 mg	0.33 mg
Pantothenic Acid (B5)	0.82 mg	0.82 mg	0.82 mg	0.82 mg	0.82 mg
Vitamin K	8.03 mcg	9.11 mcg	7.29 mcg	7.3 mcg	7.45 mcg
Biotin (B7)	0.12 mcg	0.12 mcg	0.12 mcg	0.12 mcg	0.12 mcg
Fluoride	0.013 mg	0.013 mg	0.013 mg	0.013 mg	0.013 mg
Manganese	0.63 mg	0.63 mg	0.63 mg	0.63 mg	0.63 mg
Molybdenum	0.89 mcg	0.89 mcg	0.89 mcg	0.89 mcg	0.89 mcg
Chromium	0.73 mcg	0.73 mcg	0.73 mcg	0.73 mcg	0.73 mcg
Leucine	829 mg	829 mg	829 mg	829 mg	829 mg
Lysine	638 mg	638 mg	638 mg	638 mg	638 mg
Polyphenols	62 mg	68 mg	62.5 mg	62 mg	62 mg
Beta-Carotene	80 mcg	84.6 mcg	80 mcg	80 mcg	80 mcg
Isoleucine	525 mg	525 mg	525 mg	525 mg	525 mg
Methionine	155 mg	155 mg	155 mg	155 mg	155 mg
Oxalates	11.1 mg	11.1 mg	11.1 mg	11.1 mg	11.1 mg
Threonine	410 mg	410 mg	410 mg	410 mg	410 mg
Tryptophan	124 mg	124 mg	124 mg	124 mg	124 mg
Valine	560 mg	560 mg	560 mg	560 mg	560 mg
Flavonoids	29.4 mg	29.4 mg	29.4 mg	29.4 mg	29.4 mg
Histidine	313 mg	313 mg	313 mg	313 mg	313 mg
Lutein / Zeaxanthin	0.075 mg	0.078 mg	0.075 mg	0.075 mg	0.076 mg
Lycopene	0.013 mg	0.013 mg	0.013 mg	0.013 mg	0.013 mg
Phenylalanine	586 mg	586 mg	586 mg	586 mg	586 mg
Purines	49.4 mg	49.4 mg	49.4 mg	49.4 mg	49.4 mg
MSG (Monosodium Glutamate)	192 mg	192 mg	192 mg	192 mg	192 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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