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: Matki usal (sprouted moath beans) recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Matki usal (sprouted moath beans) recipeThe recipe as it isper 100 g	Matki usal (sprouted moath beans) with olive oilVegetable oil → Olive oilper 100 g	Matki usal (sprouted moath beans) with mustard oilVegetable oil → Mustard oilper 100 g	Matki usal (sprouted moath beans) with coconut oilVegetable oil → Coconut oilper 100 g	Matki usal (sprouted moath beans) with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	95 Excellent	95 Excellent	95 Excellent	58 Good	95 Excellent
Calories	78.9 kcal	78.9 kcal	78.9 kcal	79.2 kcal	78.9 kcal
Total Fat	3.82 g	3.82 g	3.82 g	3.82 g	3.82 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.54 g	0.53 g	0.46 g	2.87 g	0.41 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.34 g	2.56 g	2.1 g	0.29 g	0.87 g
Omega-3 Fatty Acids	0.063 g	0.046 g	0.13 g	0.022 g	0.025 g
Polyunsaturated Fat	2 g	0.54 g	0.9 g	0.24 g	2.41 g
Omega-6 Fatty Acids	1.93 g	0.49 g	0.77 g	0.22 g	2.39 g
Vitamin E	0.91 mg	0.91 mg	1.24 mg	0.42 mg	1.82 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)	0.051 g	0.051 g	0.3 g	0.027 g	0.034 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.04 g	0 g
Omega-9 Fatty Acids	1.04 g	2.57 g	0.94 g	0.29 g	1.07 g
Protein	3.09 g	3.09 g	3.09 g	3.09 g	3.09 g
Water	83.1 mL	83.1 mL	83.1 mL	83.1 mL	83.1 mL
Sodium	11.8 mg	11.8 mg	11.8 mg	11.8 mg	11.8 mg
Total Carbohydrates	9.39 g	9.39 g	9.39 g	9.39 g	9.39 g
Sugar	1.85 g	1.85 g	1.85 g	1.85 g	1.85 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.26 mg	1.28 mg	1.26 mg	1.26 mg	1.26 mg
Calcium	42.9 mg	43 mg	42.9 mg	43 mg	42.9 mg
Fiber	2.11 g	2.11 g	2.11 g	2.11 g	2.11 g
Magnesium	34.5 mg	34.5 mg	34.5 mg	34.5 mg	34.5 mg
Potassium	234 mg	235 mg	234 mg	234 mg	234 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	7.28 mg	7.28 mg	7.28 mg	7.28 mg	7.28 mg
Folate (B9)	30 mcg	30 mcg	30 mcg	30 mcg	30 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.43 mg	0.43 mg	0.43 mg	0.43 mg	0.43 mg
Phosphorus	58.8 mg	58.8 mg	58.8 mg	58.8 mg	58.8 mg
Soluble Fiber	0.56 g	0.56 g	0.56 g	0.56 g	0.56 g
Vitamin A	17.2 mcg RAE	17.2 mcg RAE	17.2 mcg RAE	17.2 mcg RAE	17.2 mcg RAE
Zinc	0.52 mg	0.52 mg	0.52 mg	0.52 mg	0.52 mg
Chloride	0.042 mg	0.042 mg	0.042 mg	0.042 mg	0.042 mg
Choline	9.69 mg	9.68 mg	9.68 mg	9.69 mg	9.68 mg
Insoluble Fiber	2.26 g	2.26 g	2.26 g	2.26 g	2.26 g
Selenium	2 mcg	2 mcg	2 mcg	2 mcg	2 mcg
Thiamin (B1)	0.051 mg	0.051 mg	0.051 mg	0.051 mg	0.051 mg
Vitamin B6	0.098 mg	0.098 mg	0.098 mg	0.098 mg	0.098 mg
Riboflavin (B2)	0.061 mg	0.061 mg	0.061 mg	0.061 mg	0.061 mg
Copper	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Pantothenic Acid (B5)	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Vitamin K	18 mcg	19.2 mcg	17.1 mcg	17.1 mcg	17.3 mcg
Biotin (B7)	0.75 mcg	0.75 mcg	0.75 mcg	0.75 mcg	0.75 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.31 mg	0.31 mg	0.31 mg	0.31 mg	0.31 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	210 mg	210 mg	210 mg	210 mg	210 mg
Lysine	181 mg	181 mg	181 mg	181 mg	181 mg
Polyphenols	112 mg	119 mg	112 mg	112 mg	112 mg
Beta-Carotene	260 mcg	265 mcg	260 mcg	260 mcg	260 mcg
Isoleucine	143 mg	143 mg	143 mg	143 mg	143 mg
Methionine	39.8 mg	39.8 mg	39.8 mg	39.8 mg	39.8 mg
Oxalates	13.8 mg	13.8 mg	13.8 mg	13.8 mg	13.8 mg
Threonine	119 mg	119 mg	119 mg	119 mg	119 mg
Tryptophan	48.1 mg	48.1 mg	48.1 mg	48.1 mg	48.1 mg
Valine	175 mg	175 mg	175 mg	175 mg	175 mg
Flavonoids	51.5 mg	51.6 mg	51.6 mg	51.5 mg	51.5 mg
Histidine	135 mg	135 mg	135 mg	135 mg	135 mg
Lutein / Zeaxanthin	0.34 mg	0.35 mg	0.34 mg	0.34 mg	0.34 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	184 mg	184 mg	184 mg	184 mg	184 mg
Purines	28.8 mg	28.8 mg	28.8 mg	28.8 mg	28.8 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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