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: Purple/Red Cabbage and Peas Curry in Canola Oil by Surinder, with 20.4 g Canola oil · Choose another

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Nutrient	Purple/Red Cabbage and Peas Curry in Canola Oil by SurinderThe recipe as it isper 100 g	Purple/Red Cabbage and Peas Curry in Olive oilCanola oil → Olive oilper 100 g	Purple/Red Cabbage and Peas Curry in Mustard oilCanola oil → Mustard oilper 100 g	Purple/Red Cabbage and Peas Curry in Coconut oilCanola oil → Coconut oilper 100 g	Purple/Red Cabbage and Peas Curry in Sunflower oilCanola oil → Sunflower oilper 100 g
Nutrient score	68 Very good	68 Very good	68 Very good	29 Low	68 Very good
Calories	87.3 kcal	87.3 kcal	87.3 kcal	87.6 kcal	87.3 kcal
Total Fat	4.41 g	4.41 g	4.41 g	4.41 g	4.41 g
Trans Fat	0.011 g	0 g	0 g	0 g	0 g
Saturated Fat	0.35 g	0.6 g	0.51 g	3.21 g	0.46 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.46 g	2.83 g	2.3 g	0.28 g	0.93 g
Omega-3 Fatty Acids	0.39 g	0.073 g	0.17 g	0.047 g	0.05 g
Polyunsaturated Fat	1.2 g	0.53 g	0.94 g	0.2 g	2.63 g
Omega-6 Fatty Acids	0.79 g	0.46 g	0.77 g	0.15 g	2.58 g
Vitamin E	1.01 mg	0.89 mg	1.25 mg	0.34 mg	1.9 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)	0.37 g	0.053 g	0.33 g	0.027 g	0.034 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.28 g	0 g
Omega-9 Fatty Acids	2.35 g	2.79 g	0.97 g	0.25 g	1.12 g
Protein	2.68 g	2.68 g	2.68 g	2.68 g	2.68 g
Water	80.7 mL	80.7 mL	80.7 mL	80.7 mL	80.7 mL
Sodium	321 mg	321 mg	321 mg	321 mg	321 mg
Total Carbohydrates	10.9 g	10.9 g	10.9 g	10.9 g	10.9 g
Sugar	4.49 g	4.49 g	4.49 g	4.49 g	4.49 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.26 mg	1.28 mg	1.26 mg	1.26 mg	1.26 mg
Calcium	40.1 mg	40.2 mg	40.1 mg	40.2 mg	40.1 mg
Fiber	3.59 g	3.59 g	3.59 g	3.59 g	3.59 g
Magnesium	23.2 mg	23.2 mg	23.2 mg	23.2 mg	23.2 mg
Potassium	274 mg	274 mg	274 mg	274 mg	274 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	38.1 mg	38.1 mg	38.1 mg	38.1 mg	38.1 mg
Folate (B9)	32 mcg	32 mcg	32 mcg	32 mcg	32 mcg
Iodine	0.37 mcg	0.37 mcg	0.37 mcg	0.37 mcg	0.37 mcg
Niacin (B3)	0.92 mg	0.92 mg	0.92 mg	0.92 mg	0.92 mg
Phosphorus	56.7 mg	56.7 mg	56.7 mg	56.7 mg	56.7 mg
Soluble Fiber	0.8 g	0.8 g	0.8 g	0.8 g	0.8 g
Vitamin A	45.6 mcg RAE	45.6 mcg RAE	45.6 mcg RAE	45.6 mcg RAE	45.6 mcg RAE
Zinc	0.53 mg	0.53 mg	0.53 mg	0.53 mg	0.53 mg
Chloride	486 mg	486 mg	486 mg	486 mg	486 mg
Choline	14.3 mg	14.3 mg	14.3 mg	14.3 mg	14.3 mg
Insoluble Fiber	2.6 g	2.6 g	2.6 g	2.6 g	2.6 g
Selenium	1.06 mcg	1.06 mcg	1.06 mcg	1.06 mcg	1.06 mcg
Thiamin (B1)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Vitamin B6	0.19 mg	0.19 mg	0.19 mg	0.19 mg	0.19 mg
Riboflavin (B2)	0.065 mg	0.065 mg	0.065 mg	0.065 mg	0.065 mg
Copper	0.094 mg	0.094 mg	0.094 mg	0.094 mg	0.094 mg
Pantothenic Acid (B5)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Vitamin K	28.5 mcg	28.1 mcg	25.8 mcg	25.8 mcg	26 mcg
Biotin (B7)	0.78 mcg	0.78 mcg	0.78 mcg	0.78 mcg	0.78 mcg
Fluoride	0.013 mg	0.013 mg	0.013 mg	0.013 mg	0.013 mg
Manganese	0.31 mg	0.31 mg	0.31 mg	0.31 mg	0.31 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.013 mcg	0.013 mcg	0.013 mcg	0.013 mcg	0.013 mcg
Leucine	182 mg	182 mg	182 mg	182 mg	182 mg
Lysine	158 mg	158 mg	158 mg	158 mg	158 mg
Polyphenols	220 mg	227 mg	220 mg	220 mg	220 mg
Beta-Carotene	474 mcg	480 mcg	474 mcg	474 mcg	474 mcg
Isoleucine	113 mg	113 mg	113 mg	113 mg	113 mg
Methionine	33.6 mg	33.6 mg	33.6 mg	33.6 mg	33.6 mg
Oxalates	16.5 mg	16.5 mg	16.5 mg	16.5 mg	16.5 mg
Threonine	99.5 mg	99.5 mg	99.5 mg	99.5 mg	99.5 mg
Tryptophan	31.2 mg	31.2 mg	31.2 mg	31.2 mg	31.2 mg
Valine	131 mg	131 mg	131 mg	131 mg	131 mg
Flavonoids	86.8 mg	86.9 mg	86.9 mg	86.8 mg	86.8 mg
Histidine	82.5 mg	82.5 mg	82.5 mg	82.5 mg	82.5 mg
Lutein / Zeaxanthin	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Lycopene	0.62 mg	0.62 mg	0.62 mg	0.62 mg	0.62 mg
Phenylalanine	126 mg	126 mg	126 mg	126 mg	126 mg
Purines	23.6 mg	23.6 mg	23.6 mg	23.6 mg	23.6 mg
MSG (Monosodium Glutamate)	109 mg	109 mg	109 mg	109 mg	109 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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