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: Mushroom Bourguignon French stew by Anna, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Mushroom Bourguignon French stew by AnnaThe recipe as it isper 100 g	Mushroom Bourguignon French stew with mustard oilOlive oil → Mustard oilper 100 g	Mushroom Bourguignon French stew with coconut oilOlive oil → Coconut oilper 100 g	Mushroom Bourguignon French stew with sunflower oilOlive oil → Sunflower oilper 100 g	Mushroom Bourguignon French stew with canola oilOlive oil → Canola oilper 100 g
Nutrient score	87 Excellent	88 Excellent	67 Very good	88 Excellent	88 Excellent
Calories	72.4 kcal	72.4 kcal	72.5 kcal	72.4 kcal	72.4 kcal
Total Fat	2.09 g	2.09 g	2.09 g	2.09 g	2.09 g
Trans Fat	0 g	0 g	0 g	0 g	0.006 g
Saturated Fat	0.29 g	0.25 g	1.62 g	0.22 g	0.16 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.43 g	1.16 g	0.13 g	0.46 g	1.24 g
Omega-3 Fatty Acids	0.019 g	0.068 g	0.006 g	0.007 g	0.18 g
Polyunsaturated Fat	0.25 g	0.46 g	0.08 g	1.32 g	0.59 g
Omega-6 Fatty Acids	0.23 g	0.39 g	0.075 g	1.31 g	0.4 g
Vitamin E	0.49 mg	0.68 mg	0.22 mg	1.01 mg	0.56 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)	0.023 g	0.16 g	0.01 g	0.013 g	0.19 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.17 g	0 g	0 g
Omega-9 Fatty Acids	1.43 g	0.49 g	0.12 g	0.57 g	1.2 g
Protein	1.82 g	1.82 g	1.82 g	1.82 g	1.82 g
Water	85 mL	85 mL	85 mL	85 mL	85 mL
Sodium	131 mg	131 mg	131 mg	131 mg	131 mg
Total Carbohydrates	6.03 g	6.03 g	6.03 g	6.03 g	6.03 g
Sugar	2.11 g	2.11 g	2.11 g	2.11 g	2.11 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.86 mg	0.85 mg	0.85 mg	0.85 mg	0.85 mg
Calcium	18.8 mg	18.8 mg	18.8 mg	18.8 mg	18.8 mg
Fiber	1.16 g	1.16 g	1.16 g	1.16 g	1.16 g
Magnesium	14.7 mg	14.7 mg	14.7 mg	14.7 mg	14.7 mg
Potassium	305 mg	305 mg	305 mg	305 mg	305 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg
Vitamin C	5.7 mg	5.7 mg	5.7 mg	5.7 mg	5.7 mg
Folate (B9)	17.2 mcg	17.2 mcg	17.2 mcg	17.2 mcg	17.2 mcg
Iodine	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg
Niacin (B3)	2.28 mg	2.28 mg	2.28 mg	2.28 mg	2.28 mg
Phosphorus	82.8 mg	82.8 mg	82.8 mg	82.8 mg	82.8 mg
Soluble Fiber	0.38 g	0.38 g	0.38 g	0.38 g	0.38 g
Vitamin A	81.1 mcg RAE	81.1 mcg RAE	81.1 mcg RAE	81.1 mcg RAE	81.1 mcg RAE
Zinc	0.42 mg	0.42 mg	0.42 mg	0.42 mg	0.42 mg
Chloride	59.6 mg	59.6 mg	59.6 mg	59.6 mg	59.6 mg
Choline	14.3 mg	14.3 mg	14.3 mg	14.3 mg	14.3 mg
Insoluble Fiber	0.9 g	0.9 g	0.9 g	0.9 g	0.9 g
Selenium	5.5 mcg	5.5 mcg	5.5 mcg	5.5 mcg	5.5 mcg
Thiamin (B1)	0.068 mg	0.068 mg	0.068 mg	0.068 mg	0.068 mg
Vitamin B6	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Riboflavin (B2)	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Copper	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Pantothenic Acid (B5)	0.9 mg	0.9 mg	0.9 mg	0.9 mg	0.9 mg
Vitamin K	33.6 mcg	32.4 mcg	32.4 mcg	32.5 mcg	33.8 mcg
Biotin (B7)	3.08 mcg	3.08 mcg	3.08 mcg	3.08 mcg	3.08 mcg
Fluoride	0.043 mg	0.043 mg	0.043 mg	0.043 mg	0.043 mg
Manganese	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Molybdenum	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg
Chromium	0.19 mcg	0.19 mcg	0.19 mcg	0.19 mcg	0.19 mcg
Leucine	121 mg	121 mg	121 mg	121 mg	121 mg
Lysine	85.2 mg	85.2 mg	85.2 mg	85.2 mg	85.2 mg
Polyphenols	187 mg	183 mg	183 mg	183 mg	183 mg
Beta-Carotene	850 mcg	847 mcg	847 mcg	847 mcg	847 mcg
Isoleucine	78.6 mg	78.6 mg	78.6 mg	78.6 mg	78.6 mg
Methionine	31 mg	31 mg	31 mg	31 mg	31 mg
Oxalates	36.4 mg	36.4 mg	36.4 mg	36.4 mg	36.4 mg
Threonine	88.2 mg	88.2 mg	88.2 mg	88.2 mg	88.2 mg
Tryptophan	27.6 mg	27.6 mg	27.6 mg	27.6 mg	27.6 mg
Valine	100 mg	100 mg	100 mg	100 mg	100 mg
Flavonoids	48.8 mg	48.8 mg	48.7 mg	48.7 mg	48.7 mg
Histidine	78.7 mg	78.7 mg	78.7 mg	78.7 mg	78.7 mg
Lutein / Zeaxanthin	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Lycopene	0.54 mg	0.54 mg	0.54 mg	0.54 mg	0.54 mg
Phenylalanine	94.6 mg	94.6 mg	94.6 mg	94.6 mg	94.6 mg
Purines	45.9 mg	45.9 mg	45.9 mg	45.9 mg	45.9 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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