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: Pumpkin n Mushroom Curry for Vitamin D by Clarice, with 27.2 g Coconut oil · Choose another

Per 100 g Per serving

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Nutrient	Pumpkin n Mushroom Curry for Vitamin D by ClariceThe recipe as it isper 100 g	Pumpkin n Mushroom Curry for Vitamin D with olive oilCoconut oil → Olive oilper 100 g	Pumpkin n Mushroom Curry for Vitamin D with mustard oilCoconut oil → Mustard oilper 100 g	Pumpkin n Mushroom Curry for Vitamin D with sunflower oilCoconut oil → Sunflower oilper 100 g	Pumpkin n Mushroom Curry for Vitamin D with canola oilCoconut oil → Canola oilper 100 g
Nutrient score	49 Good	64 Very good	65 Very good	65 Very good	65 Very good
Calories	152 kcal	152 kcal	152 kcal	152 kcal	152 kcal
Total Fat	7.73 g	7.73 g	7.73 g	7.73 g	7.73 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	6.19 g	4.63 g	4.58 g	4.55 g	4.49 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.41 g	1.93 g	1.62 g	0.8 g	1.71 g
Omega-3 Fatty Acids	0.037 g	0.052 g	0.11 g	0.039 g	0.24 g
Polyunsaturated Fat	0.48 g	0.68 g	0.93 g	1.93 g	1.08 g
Omega-6 Fatty Acids	0.45 g	0.63 g	0.82 g	1.89 g	0.83 g
Vitamin E	0.83 mg	1.15 mg	1.37 mg	1.76 mg	1.22 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	0.038 g	0.2 g	0.027 g	0.23 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	4.28 g	2.92 g	2.92 g	2.92 g	2.92 g
Omega-9 Fatty Acids	0.24 g	1.75 g	0.67 g	0.75 g	1.49 g
Protein	7.73 g	7.73 g	7.73 g	7.73 g	7.73 g
Water	65 mL	65 mL	65 mL	65 mL	65 mL
Sodium	47 mg	47 mg	47 mg	47 mg	47 mg
Total Carbohydrates	19.2 g	19.2 g	19.2 g	19.2 g	19.2 g
Sugar	2.88 g	2.88 g	2.88 g	2.88 g	2.88 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	3.32 mg	3.33 mg	3.32 mg	3.32 mg	3.32 mg
Calcium	29.4 mg	29.4 mg	29.4 mg	29.4 mg	29.4 mg
Fiber	6.61 g	6.61 g	6.61 g	6.61 g	6.61 g
Magnesium	42.8 mg	42.8 mg	42.8 mg	42.8 mg	42.8 mg
Potassium	917 mg	917 mg	917 mg	917 mg	917 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.52 mcg	0.52 mcg	0.52 mcg	0.52 mcg	0.52 mcg
Vitamin C	6.12 mg	6.12 mg	6.12 mg	6.12 mg	6.12 mg
Folate (B9)	19.7 mcg	19.7 mcg	19.7 mcg	19.7 mcg	19.7 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.99 mg	1.99 mg	1.99 mg	1.99 mg	1.99 mg
Phosphorus	129 mg	129 mg	129 mg	129 mg	129 mg
Soluble Fiber	1.88 g	1.88 g	1.88 g	1.88 g	1.88 g
Vitamin A	185 mcg RAE	185 mcg RAE	185 mcg RAE	185 mcg RAE	185 mcg RAE
Zinc	1.98 mg	1.98 mg	1.98 mg	1.98 mg	1.98 mg
Chloride	54.3 mg	54.3 mg	54.3 mg	54.3 mg	54.3 mg
Choline	29.8 mg	29.8 mg	29.8 mg	29.8 mg	29.8 mg
Insoluble Fiber	4.67 g	4.67 g	4.67 g	4.67 g	4.67 g
Selenium	7.26 mcg	7.26 mcg	7.26 mcg	7.26 mcg	7.26 mcg
Thiamin (B1)	0.055 mg	0.055 mg	0.055 mg	0.055 mg	0.055 mg
Vitamin B6	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Riboflavin (B2)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Copper	1.23 mg	1.23 mg	1.23 mg	1.23 mg	1.23 mg
Pantothenic Acid (B5)	0.51 mg	0.51 mg	0.51 mg	0.51 mg	0.51 mg
Vitamin K	5.66 mcg	7.01 mcg	5.65 mcg	5.77 mcg	7.26 mcg
Biotin (B7)	0.75 mcg	0.75 mcg	0.75 mcg	0.75 mcg	0.75 mcg
Fluoride	0.002 mg	0.002 mg	0.002 mg	0.002 mg	0.002 mg
Manganese	0.59 mg	0.59 mg	0.59 mg	0.59 mg	0.59 mg
Molybdenum	0.05 mcg	0.05 mcg	0.05 mcg	0.05 mcg	0.05 mcg
Chromium	0.041 mcg	0.041 mcg	0.041 mcg	0.041 mcg	0.041 mcg
Leucine	343 mg	343 mg	343 mg	343 mg	343 mg
Lysine	252 mg	252 mg	252 mg	252 mg	252 mg
Polyphenols	263 mg	268 mg	263 mg	263 mg	263 mg
Beta-Carotene	1,391 mcg	1,395 mcg	1,391 mcg	1,391 mcg	1,391 mcg
Isoleucine	234 mg	234 mg	234 mg	234 mg	234 mg
Methionine	72.3 mg	72.3 mg	72.3 mg	72.3 mg	72.3 mg
Oxalates	11.9 mg	11.9 mg	11.9 mg	11.9 mg	11.9 mg
Threonine	221 mg	221 mg	221 mg	221 mg	221 mg
Tryptophan	68.1 mg	68.1 mg	68.1 mg	68.1 mg	68.1 mg
Valine	290 mg	290 mg	290 mg	290 mg	290 mg
Flavonoids	62.7 mg	62.7 mg	62.7 mg	62.7 mg	62.7 mg
Histidine	165 mg	165 mg	165 mg	165 mg	165 mg
Lutein / Zeaxanthin	0.82 mg	0.82 mg	0.82 mg	0.82 mg	0.82 mg
Lycopene	0.005 mg	0.005 mg	0.005 mg	0.005 mg	0.005 mg
Phenylalanine	264 mg	264 mg	264 mg	264 mg	264 mg
Purines	82 mg	82 mg	82 mg	82 mg	82 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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