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: Seitan and Sunflower Seed Scramble by Sri, with 13.8 g Olive oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Seitan and Sunflower Seed Scramble by SriThe recipe as it isper 100 g	Seitan and Sunflower Seed Scramble with mustard oilOlive oil → Mustard oilper 100 g	Seitan and Sunflower Seed Scramble with coconut oilOlive oil → Coconut oilper 100 g	Seitan and Sunflower Seed Scramble with sunflower oilOlive oil → Sunflower oilper 100 g	Seitan and Sunflower Seed Scramble with canola oilOlive oil → Canola oilper 100 g
Nutrient score	82 Excellent	82 Excellent	62 Very good	82 Excellent	82 Excellent
Calories	241 kcal	241 kcal	241 kcal	241 kcal	241 kcal
Total Fat	15.8 g	15.8 g	15.8 g	15.8 g	15.8 g
Trans Fat	0 g	0 g	0 g	0 g	0.017 g
Saturated Fat	1.9 g	1.78 g	5.77 g	1.71 g	1.54 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	6.74 g	5.96 g	2.97 g	3.93 g	6.2 g
Omega-3 Fatty Acids	0.19 g	0.33 g	0.15 g	0.16 g	0.66 g
Polyunsaturated Fat	4.51 g	5.12 g	4.02 g	7.62 g	5.5 g
Omega-6 Fatty Acids	4.31 g	4.78 g	3.86 g	7.46 g	4.81 g
Vitamin E	5.16 mg	5.71 mg	4.36 mg	6.67 mg	5.34 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)	0.2 g	0.61 g	0.16 g	0.17 g	0.67 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	3.38 g	0 g	0 g
Omega-9 Fatty Acids	5.65 g	2.94 g	1.87 g	3.16 g	4.99 g
Protein	20.3 g	20.3 g	20.3 g	20.3 g	20.3 g
Water	55.3 mL	55.3 mL	55.3 mL	55.3 mL	55.3 mL
Sodium	129 mg	129 mg	129 mg	129 mg	129 mg
Total Carbohydrates	7.14 g	7.14 g	7.14 g	7.14 g	7.14 g
Sugar	0.77 g	0.77 g	0.77 g	0.77 g	0.77 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	2.95 mg	2.92 mg	2.92 mg	2.92 mg	2.92 mg
Calcium	144 mg	144 mg	144 mg	144 mg	144 mg
Fiber	2.99 g	2.99 g	2.99 g	2.99 g	2.99 g
Magnesium	72.6 mg	72.6 mg	72.6 mg	72.6 mg	72.6 mg
Potassium	257 mg	256 mg	256 mg	256 mg	256 mg
Vitamin B12	1.63 mcg	1.63 mcg	1.63 mcg	1.63 mcg	1.63 mcg
Vitamin D	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin C	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Folate (B9)	137 mcg	137 mcg	137 mcg	137 mcg	137 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	8.54 mg	8.54 mg	8.54 mg	8.54 mg	8.54 mg
Phosphorus	251 mg	251 mg	251 mg	251 mg	251 mg
Soluble Fiber	0.61 g	0.61 g	0.61 g	0.61 g	0.61 g
Vitamin A	0 mcg RAE	0 mcg RAE	0 mcg RAE	0 mcg RAE	0 mcg RAE
Zinc	6.95 mg	6.95 mg	6.95 mg	6.95 mg	6.95 mg
Chloride	6.12 mg	6.12 mg	6.12 mg	6.12 mg	6.12 mg
Choline	28.5 mg	28.5 mg	28.5 mg	28.5 mg	28.5 mg
Insoluble Fiber	2.15 g	2.15 g	2.15 g	2.15 g	2.15 g
Selenium	27.5 mcg	27.5 mcg	27.5 mcg	27.5 mcg	27.5 mcg
Thiamin (B1)	1.86 mg	1.86 mg	1.86 mg	1.86 mg	1.86 mg
Vitamin B6	1.25 mg	1.25 mg	1.25 mg	1.25 mg	1.25 mg
Riboflavin (B2)	0.82 mg	0.82 mg	0.82 mg	0.82 mg	0.82 mg
Copper	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Pantothenic Acid (B5)	0.46 mg	0.46 mg	0.46 mg	0.46 mg	0.46 mg
Vitamin K	3.48 mcg	0.093 mcg	0.12 mcg	0.4 mcg	4.11 mcg
Biotin (B7)	12.2 mcg	12.2 mcg	12.2 mcg	12.2 mcg	12.2 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.8 mg	0.8 mg	0.8 mg	0.8 mg	0.8 mg
Molybdenum	0.41 mcg	0.41 mcg	0.41 mcg	0.41 mcg	0.41 mcg
Chromium	0.049 mcg	0.049 mcg	0.049 mcg	0.049 mcg	0.049 mcg
Leucine	1,591 mg	1,591 mg	1,591 mg	1,591 mg	1,591 mg
Lysine	751 mg	751 mg	751 mg	751 mg	751 mg
Polyphenols	134 mg	123 mg	122 mg	122 mg	122 mg
Beta-Carotene	14 mcg	5.51 mcg	5.51 mcg	5.51 mcg	5.51 mcg
Isoleucine	903 mg	903 mg	903 mg	903 mg	903 mg
Methionine	337 mg	337 mg	337 mg	337 mg	337 mg
Oxalates	13.8 mg	13.8 mg	13.8 mg	13.8 mg	13.8 mg
Threonine	677 mg	677 mg	677 mg	677 mg	677 mg
Tryptophan	233 mg	233 mg	233 mg	233 mg	233 mg
Valine	993 mg	993 mg	993 mg	993 mg	993 mg
Flavonoids	28 mg	28 mg	27.9 mg	27.9 mg	27.9 mg
Histidine	504 mg	504 mg	504 mg	504 mg	504 mg
Lutein / Zeaxanthin	0.13 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	1,071 mg	1,071 mg	1,071 mg	1,071 mg	1,071 mg
Purines	58.4 mg	58.4 mg	58.4 mg	58.4 mg	58.4 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.

Like a version?

Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.

One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.

How an oil is used matters too: some are better for high heat, others for dressings. Talk to a doctor or a registered dietitian about fats and your health.

Also: Compare recipes and foods · Swap an ingredient · All recipes

Add a recipe Add from a link My recipes

GapPlate Recipes Privacy Policy · Terms and Conditions