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: Sesame Tahini Mushroom and Bok Choy Noodle Soup recipe, with 13.6 g Sesame oil · Choose another

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Nutrient	Sesame Tahini Mushroom and Bok Choy Noodle Soup recipeThe recipe as it isper 100 g	Sesame Tahini Mushroom and Bok Choy Noodle Soup with olive oilSesame oil → Olive oilper 100 g	Sesame Tahini Mushroom and Bok Choy Noodle Soup with mustard oilSesame oil → Mustard oilper 100 g	Sesame Tahini Mushroom and Bok Choy Noodle Soup with coconut oilSesame oil → Coconut oilper 100 g	Sesame Tahini Mushroom and Bok Choy Noodle Soup with sunflower oilSesame oil → Sunflower oilper 100 g
Nutrient score	55 Good	56 Good	57 Good	54 Good	58 Good
Calories	88.1 kcal	88.1 kcal	88.1 kcal	88.2 kcal	88.1 kcal
Total Fat	4.03 g	4.03 g	4.03 g	4.03 g	4.03 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.57 g	0.57 g	0.56 g	1 g	0.55 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.71 g	1.91 g	1.83 g	1.5 g	1.61 g
Omega-3 Fatty Acids	0.041 g	0.044 g	0.059 g	0.039 g	0.04 g
Polyunsaturated Fat	1.63 g	1.44 g	1.5 g	1.38 g	1.78 g
Omega-6 Fatty Acids	1.58 g	1.39 g	1.44 g	1.34 g	1.73 g
Vitamin E	0.12 mg	0.2 mg	0.26 mg	0.11 mg	0.36 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)	0.049 g	0.051 g	0.097 g	0.047 g	0.048 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	0.37 g	0 g
Omega-9 Fatty Acids	1.34 g	1.55 g	1.25 g	1.13 g	1.27 g
Protein	2.88 g	2.88 g	2.88 g	2.88 g	2.88 g
Water	80.9 mL	80.9 mL	80.9 mL	80.9 mL	80.9 mL
Sodium	392 mg	392 mg	392 mg	392 mg	392 mg
Total Carbohydrates	11 g	11 g	11 g	11 g	11 g
Sugar	1.03 g	1.03 g	1.03 g	1.03 g	1.03 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.21 mg	1.22 mg	1.21 mg	1.22 mg	1.21 mg
Calcium	76.8 mg	76.8 mg	76.8 mg	76.8 mg	76.8 mg
Fiber	1.41 g	1.41 g	1.41 g	1.41 g	1.41 g
Magnesium	24.3 mg	24.3 mg	24.3 mg	24.3 mg	24.3 mg
Potassium	254 mg	254 mg	254 mg	254 mg	254 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.068 mcg	0.068 mcg	0.068 mcg	0.068 mcg	0.068 mcg
Vitamin C	19.3 mg	19.3 mg	19.3 mg	19.3 mg	19.3 mg
Folate (B9)	37.3 mcg	37.3 mcg	37.3 mcg	37.3 mcg	37.3 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.28 mg	1.28 mg	1.28 mg	1.28 mg	1.28 mg
Phosphorus	99.2 mg	99.2 mg	99.2 mg	99.2 mg	99.2 mg
Soluble Fiber	0.36 g	0.36 g	0.36 g	0.36 g	0.36 g
Vitamin A	97.7 mcg RAE	97.7 mcg RAE	97.7 mcg RAE	97.7 mcg RAE	97.7 mcg RAE
Zinc	0.61 mg	0.61 mg	0.61 mg	0.61 mg	0.61 mg
Chloride	420 mg	420 mg	420 mg	420 mg	420 mg
Choline	12.4 mg	12.4 mg	12.4 mg	12.4 mg	12.4 mg
Insoluble Fiber	1.04 g	1.04 g	1.04 g	1.04 g	1.04 g
Selenium	5.24 mcg	5.24 mcg	5.24 mcg	5.24 mcg	5.24 mcg
Thiamin (B1)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Vitamin B6	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Riboflavin (B2)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Copper	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Pantothenic Acid (B5)	0.34 mg	0.34 mg	0.34 mg	0.34 mg	0.34 mg
Vitamin K	19.5 mcg	19.8 mcg	19.4 mcg	19.4 mcg	19.5 mcg
Biotin (B7)	0.89 mcg	0.89 mcg	0.89 mcg	0.89 mcg	0.89 mcg
Fluoride	0.02 mg	0.02 mg	0.02 mg	0.02 mg	0.02 mg
Manganese	0.31 mg	0.31 mg	0.31 mg	0.31 mg	0.31 mg
Molybdenum	1.24 mcg	1.24 mcg	1.24 mcg	1.24 mcg	1.24 mcg
Chromium	0.37 mcg	0.37 mcg	0.37 mcg	0.37 mcg	0.37 mcg
Leucine	227 mg	227 mg	227 mg	227 mg	227 mg
Lysine	133 mg	133 mg	133 mg	133 mg	133 mg
Polyphenols	69.2 mg	70.2 mg	69 mg	68.9 mg	68.9 mg
Beta-Carotene	1,102 mcg	1,103 mcg	1,102 mcg	1,102 mcg	1,102 mcg
Isoleucine	141 mg	141 mg	141 mg	141 mg	141 mg
Methionine	61.9 mg	61.9 mg	61.9 mg	61.9 mg	61.9 mg
Oxalates	19.6 mg	19.6 mg	19.6 mg	19.6 mg	19.6 mg
Threonine	125 mg	125 mg	125 mg	125 mg	125 mg
Tryptophan	44.7 mg	44.7 mg	44.7 mg	44.7 mg	44.7 mg
Valine	168 mg	168 mg	168 mg	168 mg	168 mg
Flavonoids	13.1 mg	13.1 mg	13.1 mg	13.1 mg	13.1 mg
Histidine	107 mg	107 mg	107 mg	107 mg	107 mg
Lutein / Zeaxanthin	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Lycopene	0.033 mg	0.033 mg	0.033 mg	0.033 mg	0.033 mg
Phenylalanine	157 mg	157 mg	157 mg	157 mg	157 mg
Purines	24.8 mg	24.8 mg	24.8 mg	24.8 mg	24.8 mg
MSG (Monosodium Glutamate)	25.5 mg	25.5 mg	25.5 mg	25.5 mg	25.5 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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