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 n Tofu Spring Rolls for Vitamin D recipe, with 4.53 g Sesame oil · Choose another

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Nutrient	Mushroom n Tofu Spring Rolls for Vitamin D recipeThe recipe as it isper 100 g	Mushroom n Tofu Spring Rolls for Vitamin D with olive oilSesame oil → Olive oilper 100 g	Mushroom n Tofu Spring Rolls for Vitamin D with mustard oilSesame oil → Mustard oilper 100 g	Mushroom n Tofu Spring Rolls for Vitamin D with coconut oilSesame oil → Coconut oilper 100 g	Mushroom n Tofu Spring Rolls for Vitamin D with sunflower oilSesame oil → Sunflower oilper 100 g
Nutrient score	65 Very good	65 Very good	65 Very good	63 Very good	65 Very good
Calories	290 kcal	290 kcal	290 kcal	290 kcal	290 kcal
Total Fat	22.2 g	22.2 g	22.2 g	22.2 g	22.2 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	3.15 g	3.15 g	3.13 g	3.67 g	3.12 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	7.32 g	7.57 g	7.47 g	7.07 g	7.2 g
Omega-3 Fatty Acids	0.34 g	0.35 g	0.37 g	0.34 g	0.34 g
Polyunsaturated Fat	10.9 g	10.7 g	10.8 g	10.6 g	11.1 g
Omega-6 Fatty Acids	10.6 g	10.3 g	10.4 g	10.3 g	10.7 g
Vitamin E	2.76 mg	2.86 mg	2.93 mg	2.75 mg	3.06 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)	0.29 g	0.29 g	0.35 g	0.29 g	0.29 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	0.45 g	0 g
Omega-9 Fatty Acids	5.8 g	6.05 g	5.69 g	5.54 g	5.72 g
Protein	8.28 g	8.28 g	8.28 g	8.28 g	8.28 g
Water	52.2 mL	52.2 mL	52.2 mL	52.2 mL	52.2 mL
Sodium	264 mg	264 mg	264 mg	264 mg	264 mg
Total Carbohydrates	16.3 g	16.3 g	16.3 g	16.3 g	16.3 g
Sugar	1.42 g	1.42 g	1.42 g	1.42 g	1.42 g
Added Sugar	0.1 g	0.1 g	0.1 g	0.1 g	0.1 g
Iron	1.32 mg	1.32 mg	1.32 mg	1.32 mg	1.32 mg
Calcium	130 mg	130 mg	130 mg	130 mg	130 mg
Fiber	1.86 g	1.86 g	1.86 g	1.86 g	1.86 g
Magnesium	29.6 mg	29.6 mg	29.6 mg	29.6 mg	29.6 mg
Potassium	172 mg	172 mg	172 mg	172 mg	172 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.063 mcg	0.063 mcg	0.063 mcg	0.063 mcg	0.063 mcg
Vitamin C	1.24 mg	1.24 mg	1.24 mg	1.24 mg	1.24 mg
Folate (B9)	18.8 mcg	18.8 mcg	18.8 mcg	18.8 mcg	18.8 mcg
Iodine	0.3 mcg	0.3 mcg	0.3 mcg	0.3 mcg	0.3 mcg
Niacin (B3)	0.86 mg	0.86 mg	0.86 mg	0.86 mg	0.86 mg
Phosphorus	81.1 mg	81.1 mg	81.1 mg	81.1 mg	81.1 mg
Soluble Fiber	0.37 g	0.37 g	0.37 g	0.37 g	0.37 g
Vitamin A	83.5 mcg RAE	83.5 mcg RAE	83.5 mcg RAE	83.5 mcg RAE	83.5 mcg RAE
Zinc	0.93 mg	0.93 mg	0.93 mg	0.93 mg	0.93 mg
Chloride	267 mg	267 mg	267 mg	267 mg	267 mg
Choline	18 mg	18 mg	18 mg	18 mg	18 mg
Insoluble Fiber	0.93 g	0.93 g	0.93 g	0.93 g	0.93 g
Selenium	10.6 mcg	10.6 mcg	10.6 mcg	10.6 mcg	10.6 mcg
Thiamin (B1)	0.091 mg	0.091 mg	0.091 mg	0.091 mg	0.091 mg
Vitamin B6	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Riboflavin (B2)	0.074 mg	0.074 mg	0.074 mg	0.074 mg	0.074 mg
Copper	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Pantothenic Acid (B5)	0.37 mg	0.37 mg	0.37 mg	0.37 mg	0.37 mg
Vitamin K	6.07 mcg	6.42 mcg	5.96 mcg	5.97 mcg	6.01 mcg
Biotin (B7)	0.42 mcg	0.42 mcg	0.42 mcg	0.42 mcg	0.42 mcg
Fluoride	0.016 mg	0.016 mg	0.016 mg	0.016 mg	0.016 mg
Manganese	0.46 mg	0.46 mg	0.46 mg	0.46 mg	0.46 mg
Molybdenum	1 mcg	1 mcg	1 mcg	1 mcg	1 mcg
Chromium	0.53 mcg	0.53 mcg	0.53 mcg	0.53 mcg	0.53 mcg
Leucine	648 mg	648 mg	648 mg	648 mg	648 mg
Lysine	446 mg	446 mg	446 mg	446 mg	446 mg
Polyphenols	55.8 mg	57 mg	55.6 mg	55.4 mg	55.4 mg
Beta-Carotene	834 mcg	835 mcg	834 mcg	834 mcg	834 mcg
Isoleucine	397 mg	397 mg	397 mg	397 mg	397 mg
Methionine	131 mg	131 mg	131 mg	131 mg	131 mg
Oxalates	11.3 mg	11.3 mg	11.3 mg	11.3 mg	11.3 mg
Threonine	314 mg	314 mg	314 mg	314 mg	314 mg
Tryptophan	105 mg	105 mg	105 mg	105 mg	105 mg
Valine	428 mg	428 mg	428 mg	428 mg	428 mg
Flavonoids	17.6 mg	17.6 mg	17.6 mg	17.6 mg	17.6 mg
Histidine	228 mg	228 mg	228 mg	228 mg	228 mg
Lutein / Zeaxanthin	0.062 mg	0.063 mg	0.062 mg	0.062 mg	0.062 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	463 mg	463 mg	463 mg	463 mg	463 mg
Purines	51.4 mg	51.4 mg	51.4 mg	51.4 mg	51.4 mg
MSG (Monosodium Glutamate)	410 mg	410 mg	410 mg	410 mg	410 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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