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: Matoke (green banana stew) recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Matoke (green banana stew) recipeThe recipe as it isper 100 g	Matoke (green banana stew) with olive oilVegetable oil → Olive oilper 100 g	Matoke (green banana stew) with mustard oilVegetable oil → Mustard oilper 100 g	Matoke (green banana stew) with coconut oilVegetable oil → Coconut oilper 100 g	Matoke (green banana stew) with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	79 Excellent	79 Excellent	81 Excellent	69 Very good	81 Excellent
Calories	124 kcal	124 kcal	124 kcal	124 kcal	124 kcal
Total Fat	2.7 g	2.7 g	2.7 g	2.7 g	2.7 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.43 g	0.43 g	0.38 g	1.99 g	0.35 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.89 g	1.7 g	1.39 g	0.18 g	0.57 g
Omega-3 Fatty Acids	0.059 g	0.048 g	0.1 g	0.033 g	0.035 g
Polyunsaturated Fat	1.33 g	0.35 g	0.6 g	0.15 g	1.6 g
Omega-6 Fatty Acids	1.27 g	0.3 g	0.49 g	0.12 g	1.57 g
Vitamin E	0.74 mg	0.74 mg	0.96 mg	0.42 mg	1.35 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)	0.081 g	0.081 g	0.25 g	0.065 g	0.069 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.36 g	0 g
Omega-9 Fatty Acids	0.67 g	1.69 g	0.6 g	0.17 g	0.69 g
Protein	1.73 g	1.73 g	1.73 g	1.73 g	1.73 g
Water	68.5 mL	68.5 mL	68.5 mL	68.5 mL	68.5 mL
Sodium	4.77 mg	4.77 mg	4.77 mg	4.77 mg	4.77 mg
Total Carbohydrates	26 g	26 g	26 g	26 g	26 g
Sugar	13.7 g	13.7 g	13.7 g	13.7 g	13.7 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.59 mg	0.6 mg	0.59 mg	0.59 mg	0.59 mg
Calcium	16.5 mg	16.6 mg	16.5 mg	16.6 mg	16.5 mg
Fiber	3.42 g	3.42 g	3.42 g	3.42 g	3.42 g
Magnesium	33.8 mg	33.8 mg	33.8 mg	33.8 mg	33.8 mg
Potassium	485 mg	485 mg	485 mg	485 mg	485 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	16.2 mg	16.2 mg	16.2 mg	16.2 mg	16.2 mg
Folate (B9)	29.6 mcg	29.6 mcg	29.6 mcg	29.6 mcg	29.6 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.88 mg	0.88 mg	0.88 mg	0.88 mg	0.88 mg
Phosphorus	38.2 mg	38.2 mg	38.2 mg	38.2 mg	38.2 mg
Soluble Fiber	0.98 g	0.98 g	0.98 g	0.98 g	0.98 g
Vitamin A	27.1 mcg RAE	27.1 mcg RAE	27.1 mcg RAE	27.1 mcg RAE	27.1 mcg RAE
Zinc	0.27 mg	0.27 mg	0.27 mg	0.27 mg	0.27 mg
Chloride	12.3 mg	12.3 mg	12.3 mg	12.3 mg	12.3 mg
Choline	13.7 mg	13.7 mg	13.7 mg	13.7 mg	13.7 mg
Insoluble Fiber	2.71 g	2.71 g	2.71 g	2.71 g	2.71 g
Selenium	1.35 mcg	1.35 mcg	1.35 mcg	1.35 mcg	1.35 mcg
Thiamin (B1)	0.054 mg	0.054 mg	0.054 mg	0.054 mg	0.054 mg
Vitamin B6	0.37 mg	0.37 mg	0.37 mg	0.37 mg	0.37 mg
Riboflavin (B2)	0.086 mg	0.086 mg	0.086 mg	0.086 mg	0.086 mg
Copper	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Pantothenic Acid (B5)	0.37 mg	0.37 mg	0.37 mg	0.37 mg	0.37 mg
Vitamin K	11.5 mcg	12.3 mcg	11 mcg	11 mcg	11.1 mcg
Biotin (B7)	1.81 mcg	1.81 mcg	1.81 mcg	1.81 mcg	1.81 mcg
Fluoride	0.008 mg	0.008 mg	0.008 mg	0.008 mg	0.008 mg
Manganese	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg
Leucine	120 mg	120 mg	120 mg	120 mg	120 mg
Lysine	87.4 mg	87.4 mg	87.4 mg	87.4 mg	87.4 mg
Polyphenols	306 mg	311 mg	307 mg	306 mg	306 mg
Beta-Carotene	293 mcg	296 mcg	293 mcg	293 mcg	293 mcg
Isoleucine	66.9 mg	66.9 mg	66.9 mg	66.9 mg	66.9 mg
Methionine	21.7 mg	21.7 mg	21.7 mg	21.7 mg	21.7 mg
Oxalates	9.42 mg	9.42 mg	9.42 mg	9.42 mg	9.42 mg
Threonine	60.4 mg	60.4 mg	60.4 mg	60.4 mg	60.4 mg
Tryptophan	16.5 mg	16.5 mg	16.5 mg	16.5 mg	16.5 mg
Valine	81.5 mg	81.5 mg	81.5 mg	81.5 mg	81.5 mg
Flavonoids	42.5 mg	42.6 mg	42.6 mg	42.5 mg	42.5 mg
Histidine	112 mg	112 mg	112 mg	112 mg	112 mg
Lutein / Zeaxanthin	0.27 mg	0.28 mg	0.27 mg	0.27 mg	0.27 mg
Lycopene	0.96 mg	0.96 mg	0.96 mg	0.96 mg	0.96 mg
Phenylalanine	88.2 mg	88.2 mg	88.2 mg	88.2 mg	88.2 mg
Purines	17.9 mg	17.9 mg	17.9 mg	17.9 mg	17.9 mg
MSG (Monosodium Glutamate)	92.3 mg	92.3 mg	92.3 mg	92.3 mg	92.3 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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