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 matar masala recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Mushroom matar masala recipeThe recipe as it isper 100 g	Mushroom matar masala with olive oilVegetable oil → Olive oilper 100 g	Mushroom matar masala with mustard oilVegetable oil → Mustard oilper 100 g	Mushroom matar masala with coconut oilVegetable oil → Coconut oilper 100 g	Mushroom matar masala with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	97 Excellent	97 Excellent	97 Excellent	67 Very good	97 Excellent
Calories	94.2 kcal	94.2 kcal	94.2 kcal	94.5 kcal	94.2 kcal
Total Fat	4.09 g	4.09 g	4.09 g	4.09 g	4.09 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.59 g	0.58 g	0.51 g	2.92 g	0.46 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.32 g	2.54 g	2.07 g	0.27 g	0.85 g
Omega-3 Fatty Acids	0.082 g	0.065 g	0.15 g	0.042 g	0.045 g
Polyunsaturated Fat	2.03 g	0.57 g	0.94 g	0.28 g	2.45 g
Omega-6 Fatty Acids	1.95 g	0.51 g	0.79 g	0.23 g	2.4 g
Vitamin E	1.02 mg	1.02 mg	1.35 mg	0.53 mg	1.93 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)	0.059 g	0.059 g	0.31 g	0.036 g	0.042 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	0.98 g	2.51 g	0.88 g	0.23 g	1.01 g
Protein	4.08 g	4.08 g	4.08 g	4.08 g	4.08 g
Water	78.7 mL	78.7 mL	78.7 mL	78.7 mL	78.7 mL
Sodium	14.9 mg	14.9 mg	14.9 mg	14.9 mg	14.9 mg
Total Carbohydrates	12.5 g	12.5 g	12.5 g	12.5 g	12.5 g
Sugar	5.4 g	5.4 g	5.4 g	5.4 g	5.4 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.34 mg	1.36 mg	1.34 mg	1.34 mg	1.34 mg
Calcium	36.7 mg	36.8 mg	36.7 mg	36.8 mg	36.7 mg
Fiber	3.76 g	3.76 g	3.76 g	3.76 g	3.76 g
Magnesium	28.3 mg	28.3 mg	28.3 mg	28.3 mg	28.3 mg
Potassium	453 mg	453 mg	453 mg	453 mg	453 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.1 mcg	0.1 mcg	0.1 mcg	0.1 mcg	0.1 mcg
Vitamin C	22.1 mg	22.1 mg	22.1 mg	22.1 mg	22.1 mg
Folate (B9)	40.4 mcg	40.4 mcg	40.4 mcg	40.4 mcg	40.4 mcg
Iodine	0.33 mcg	0.33 mcg	0.33 mcg	0.33 mcg	0.33 mcg
Niacin (B3)	2.76 mg	2.76 mg	2.76 mg	2.76 mg	2.76 mg
Phosphorus	102 mg	102 mg	102 mg	102 mg	102 mg
Soluble Fiber	0.87 g	0.87 g	0.87 g	0.87 g	0.87 g
Vitamin A	43.5 mcg RAE	43.5 mcg RAE	43.5 mcg RAE	43.5 mcg RAE	43.5 mcg RAE
Zinc	0.8 mg	0.81 mg	0.8 mg	0.8 mg	0.81 mg
Chloride	22.2 mg	22.2 mg	22.2 mg	22.2 mg	22.2 mg
Choline	21.9 mg	21.9 mg	21.9 mg	21.9 mg	21.9 mg
Insoluble Fiber	2.86 g	2.86 g	2.86 g	2.86 g	2.86 g
Selenium	5.7 mcg	5.7 mcg	5.7 mcg	5.7 mcg	5.7 mcg
Thiamin (B1)	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Vitamin B6	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Riboflavin (B2)	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Copper	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Pantothenic Acid (B5)	0.91 mg	0.91 mg	0.91 mg	0.91 mg	0.91 mg
Vitamin K	17.2 mcg	18.4 mcg	16.4 mcg	16.4 mcg	16.5 mcg
Biotin (B7)	8.64 mcg	8.64 mcg	8.64 mcg	8.64 mcg	8.64 mcg
Fluoride	0.015 mg	0.015 mg	0.015 mg	0.015 mg	0.015 mg
Manganese	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.032 mcg	0.032 mcg	0.032 mcg	0.032 mcg	0.032 mcg
Leucine	249 mg	249 mg	249 mg	249 mg	249 mg
Lysine	206 mg	206 mg	206 mg	206 mg	206 mg
Polyphenols	215 mg	222 mg	216 mg	215 mg	215 mg
Beta-Carotene	577 mcg	582 mcg	577 mcg	577 mcg	577 mcg
Isoleucine	153 mg	153 mg	153 mg	153 mg	153 mg
Methionine	52.6 mg	52.6 mg	52.6 mg	52.6 mg	52.6 mg
Oxalates	14.2 mg	14.2 mg	14.2 mg	14.2 mg	14.2 mg
Threonine	146 mg	146 mg	146 mg	146 mg	146 mg
Tryptophan	50 mg	50 mg	50 mg	50 mg	50 mg
Valine	182 mg	182 mg	182 mg	182 mg	182 mg
Flavonoids	77.1 mg	77.2 mg	77.2 mg	77.1 mg	77.1 mg
Histidine	152 mg	152 mg	152 mg	152 mg	152 mg
Lutein / Zeaxanthin	0.49 mg	0.5 mg	0.49 mg	0.49 mg	0.49 mg
Lycopene	1.45 mg	1.45 mg	1.45 mg	1.45 mg	1.45 mg
Phenylalanine	169 mg	169 mg	169 mg	169 mg	169 mg
Purines	48.2 mg	48.2 mg	48.2 mg	48.2 mg	48.2 mg
MSG (Monosodium Glutamate)	273 mg	273 mg	273 mg	273 mg	273 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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