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: Sautéed UV-Exposed Shiitake n Portobello Mushroom recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Sautéed UV-Exposed Shiitake n Portobello Mushroom recipeThe recipe as it isper 100 g	Sautéed UV-Exposed Shiitake n Portobello Mushroom with mustard oilOlive oil → Mustard oilper 100 g	Sautéed UV-Exposed Shiitake n Portobello Mushroom with coconut oilOlive oil → Coconut oilper 100 g	Sautéed UV-Exposed Shiitake n Portobello Mushroom with sunflower oilOlive oil → Sunflower oilper 100 g	Sautéed UV-Exposed Shiitake n Portobello Mushroom with canola oilOlive oil → Canola oilper 100 g
Nutrient score	60 Very good	61 Very good	25 Low	61 Very good	61 Very good
Calories	98.4 kcal	98.4 kcal	99 kcal	98.4 kcal	98.4 kcal
Total Fat	7.61 g	7.61 g	7.61 g	7.61 g	7.61 g
Trans Fat	0 g	0 g	0 g	0 g	0.021 g
Saturated Fat	1.1 g	0.94 g	6.02 g	0.85 g	0.64 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	5.24 g	4.25 g	0.44 g	1.66 g	4.54 g
Omega-3 Fatty Acids	0.062 g	0.24 g	0.012 g	0.019 g	0.66 g
Polyunsaturated Fat	0.89 g	1.66 g	0.27 g	4.84 g	2.15 g
Omega-6 Fatty Acids	0.81 g	1.4 g	0.23 g	4.8 g	1.44 g
Vitamin E	1.07 mg	1.75 mg	0.043 mg	2.98 mg	1.29 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)	0.057 g	0.58 g	0.008 g	0.021 g	0.66 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	4.3 g	0 g	0 g
Omega-9 Fatty Acids	5.23 g	1.8 g	0.44 g	2.08 g	4.4 g
Protein	2.75 g	2.75 g	2.75 g	2.75 g	2.75 g
Water	82 mL	82 mL	82 mL	82 mL	82 mL
Sodium	264 mg	264 mg	264 mg	264 mg	264 mg
Total Carbohydrates	6.61 g	6.61 g	6.61 g	6.61 g	6.61 g
Sugar	2.5 g	2.5 g	2.5 g	2.5 g	2.5 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.62 mg	0.58 mg	0.58 mg	0.58 mg	0.58 mg
Calcium	10.2 mg	10.1 mg	10.2 mg	10.1 mg	10.1 mg
Fiber	2.01 g	2.01 g	2.01 g	2.01 g	2.01 g
Magnesium	18.1 mg	18.1 mg	18.1 mg	18.1 mg	18.1 mg
Potassium	375 mg	375 mg	375 mg	375 mg	375 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.3 mcg	0.3 mcg	0.3 mcg	0.3 mcg	0.3 mcg
Vitamin C	2.13 mg	2.13 mg	2.13 mg	2.13 mg	2.13 mg
Folate (B9)	15.9 mcg	15.9 mcg	15.9 mcg	15.9 mcg	15.9 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	2.78 mg	2.78 mg	2.78 mg	2.78 mg	2.78 mg
Phosphorus	130 mg	130 mg	130 mg	130 mg	130 mg
Soluble Fiber	0.52 g	0.52 g	0.52 g	0.52 g	0.52 g
Vitamin A	0.63 mcg RAE	0.63 mcg RAE	0.63 mcg RAE	0.63 mcg RAE	0.63 mcg RAE
Zinc	0.87 mg	0.86 mg	0.86 mg	0.87 mg	0.86 mg
Chloride	237 mg	237 mg	237 mg	237 mg	237 mg
Choline	18.6 mg	18.6 mg	18.6 mg	18.6 mg	18.6 mg
Insoluble Fiber	1.87 g	1.87 g	1.87 g	1.87 g	1.87 g
Selenium	8.43 mcg	8.43 mcg	8.43 mcg	8.43 mcg	8.43 mcg
Thiamin (B1)	0.058 mg	0.058 mg	0.058 mg	0.058 mg	0.058 mg
Vitamin B6	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Riboflavin (B2)	0.37 mg	0.37 mg	0.37 mg	0.37 mg	0.37 mg
Copper	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Pantothenic Acid (B5)	1.56 mg	1.56 mg	1.56 mg	1.56 mg	1.56 mg
Vitamin K	9.91 mcg	5.6 mcg	5.64 mcg	5.99 mcg	10.7 mcg
Biotin (B7)	7.92 mcg	7.92 mcg	7.92 mcg	7.92 mcg	7.92 mcg
Fluoride	0.005 mg	0.005 mg	0.005 mg	0.005 mg	0.005 mg
Manganese	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.045 mcg	0.045 mcg	0.045 mcg	0.045 mcg	0.045 mcg
Leucine	202 mg	202 mg	202 mg	202 mg	202 mg
Lysine	148 mg	148 mg	148 mg	148 mg	148 mg
Polyphenols	108 mg	94.7 mg	93.6 mg	93.6 mg	93.6 mg
Beta-Carotene	18.1 mcg	7.4 mcg	7.4 mcg	7.4 mcg	7.4 mcg
Isoleucine	129 mg	129 mg	129 mg	129 mg	129 mg
Methionine	40.6 mg	40.6 mg	40.6 mg	40.6 mg	40.6 mg
Oxalates	5.02 mg	5.02 mg	5.02 mg	5.02 mg	5.02 mg
Threonine	123 mg	123 mg	123 mg	123 mg	123 mg
Tryptophan	35.7 mg	35.7 mg	35.7 mg	35.7 mg	35.7 mg
Valine	146 mg	146 mg	146 mg	146 mg	146 mg
Flavonoids	11.8 mg	11.8 mg	11.7 mg	11.7 mg	11.7 mg
Histidine	124 mg	124 mg	124 mg	124 mg	124 mg
Lutein / Zeaxanthin	0.015 mg	0.007 mg	0.007 mg	0.008 mg	0.008 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	147 mg	147 mg	147 mg	147 mg	147 mg
Purines	108 mg	108 mg	108 mg	108 mg	108 mg
MSG (Monosodium Glutamate)	1,245 mg	1,245 mg	1,245 mg	1,245 mg	1,245 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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