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: Shimeji Mushrooms stir fry recipe, with 13.6 g Canola oil · Choose another

Per 100 g Per serving

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Nutrient	Shimeji Mushrooms stir fry recipeThe recipe as it isper 100 g	Shimeji Mushrooms stir fry with olive oilCanola oil → Olive oilper 100 g	Shimeji Mushrooms stir fry with mustard oilCanola oil → Mustard oilper 100 g	Shimeji Mushrooms stir fry with coconut oilCanola oil → Coconut oilper 100 g	Shimeji Mushrooms stir fry with sunflower oilCanola oil → Sunflower oilper 100 g
Nutrient score	42 Fair	38 Fair	39 Fair	25 Low	40 Fair
Calories	147 kcal	147 kcal	147 kcal	147 kcal	147 kcal
Total Fat	11.6 g	11.6 g	11.6 g	11.6 g	11.6 g
Trans Fat	0.097 g	0.076 g	0.076 g	0.076 g	0.076 g
Saturated Fat	2.14 g	2.58 g	2.43 g	7.38 g	2.34 g
Cholesterol	4.95 mg	4.95 mg	4.95 mg	4.95 mg	4.95 mg
Monounsaturated Fat	5.84 g	6.51 g	5.55 g	1.84 g	3.03 g
Omega-3 Fatty Acids	0.67 g	0.085 g	0.26 g	0.037 g	0.043 g
Polyunsaturated Fat	3.23 g	2 g	2.75 g	1.39 g	5.85 g
Omega-6 Fatty Acids	2.48 g	1.87 g	2.44 g	1.31 g	5.76 g
Vitamin E	1.37 mg	1.15 mg	1.82 mg	0.16 mg	3.02 mg
DHA (Docosahexaenoic Acid)	0 mg	0 mg	0 mg	0 mg	0 mg
EPA (Eicosapentaenoic Acid)	1.15 mg	1.15 mg	1.15 mg	1.15 mg	1.15 mg
ALA (Alpha-Linolenic Acid)	0.67 g	0.088 g	0.6 g	0.041 g	0.053 g
Arachidonic Acid	1.96 mg	1.96 mg	1.96 mg	1.96 mg	1.96 mg
Medium-Chain Triglycerides	0.2 g	0.2 g	0.2 g	4.38 g	0.2 g
Omega-9 Fatty Acids	5.76 g	6.57 g	3.23 g	1.9 g	3.5 g
Protein	4.12 g	4.12 g	4.12 g	4.12 g	4.12 g
Water	71.5 mL	71.5 mL	71.5 mL	71.5 mL	71.5 mL
Sodium	1,112 mg	1,112 mg	1,112 mg	1,112 mg	1,112 mg
Total Carbohydrates	8.36 g	8.36 g	8.36 g	8.36 g	8.36 g
Sugar	1.41 g	1.41 g	1.41 g	1.41 g	1.41 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.88 mg	1.92 mg	1.88 mg	1.88 mg	1.88 mg
Calcium	69.7 mg	69.7 mg	69.7 mg	69.7 mg	69.7 mg
Fiber	2.57 g	2.57 g	2.57 g	2.57 g	2.57 g
Magnesium	35.4 mg	35.4 mg	35.4 mg	35.4 mg	35.4 mg
Potassium	369 mg	369 mg	369 mg	369 mg	369 mg
Vitamin B12	0.004 mcg	0.004 mcg	0.004 mcg	0.004 mcg	0.004 mcg
Vitamin D	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg
Vitamin C	4.38 mg	4.38 mg	4.38 mg	4.38 mg	4.38 mg
Folate (B9)	22 mcg	22 mcg	22 mcg	22 mcg	22 mcg
Iodine	30.3 mcg	30.3 mcg	30.3 mcg	30.3 mcg	30.3 mcg
Niacin (B3)	3.3 mg	3.3 mg	3.3 mg	3.3 mg	3.3 mg
Phosphorus	125 mg	125 mg	125 mg	125 mg	125 mg
Soluble Fiber	0.88 g	0.88 g	0.88 g	0.88 g	0.88 g
Vitamin A	15.7 mcg RAE	15.7 mcg RAE	15.7 mcg RAE	15.7 mcg RAE	15.7 mcg RAE
Zinc	1.01 mg	1.01 mg	1.01 mg	1.01 mg	1.01 mg
Chloride	1,395 mg	1,395 mg	1,395 mg	1,395 mg	1,395 mg
Choline	16.2 mg	16.2 mg	16.2 mg	16.2 mg	16.2 mg
Insoluble Fiber	2.35 g	2.35 g	2.35 g	2.35 g	2.35 g
Selenium	4.38 mcg	4.38 mcg	4.38 mcg	4.38 mcg	4.38 mcg
Thiamin (B1)	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Vitamin B6	0.28 mg	0.28 mg	0.28 mg	0.28 mg	0.28 mg
Riboflavin (B2)	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Copper	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Pantothenic Acid (B5)	1 mg	1 mg	1 mg	1 mg	1 mg
Vitamin K	5.3 mcg	4.53 mcg	0.33 mcg	0.36 mcg	0.7 mcg
Biotin (B7)	11.7 mcg	11.7 mcg	11.7 mcg	11.7 mcg	11.7 mcg
Fluoride	0.01 mg	0.01 mg	0.01 mg	0.01 mg	0.01 mg
Manganese	0.41 mg	0.41 mg	0.41 mg	0.41 mg	0.41 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.13 mcg	0.13 mcg	0.13 mcg	0.13 mcg	0.13 mcg
Leucine	270 mg	270 mg	270 mg	270 mg	270 mg
Lysine	193 mg	193 mg	193 mg	193 mg	193 mg
Polyphenols	65.5 mg	79.5 mg	66.6 mg	65.5 mg	65.5 mg
Beta-Carotene	14.5 mcg	25 mcg	14.5 mcg	14.5 mcg	14.5 mcg
Isoleucine	167 mg	167 mg	167 mg	167 mg	167 mg
Methionine	69.7 mg	69.7 mg	69.7 mg	69.7 mg	69.7 mg
Oxalates	58.7 mg	58.7 mg	58.7 mg	58.7 mg	58.7 mg
Threonine	159 mg	159 mg	159 mg	159 mg	159 mg
Tryptophan	50.7 mg	50.7 mg	50.7 mg	50.7 mg	50.7 mg
Valine	195 mg	195 mg	195 mg	195 mg	195 mg
Flavonoids	16.8 mg	16.9 mg	16.9 mg	16.8 mg	16.8 mg
Histidine	116 mg	116 mg	116 mg	116 mg	116 mg
Lutein / Zeaxanthin	0.013 mg	0.019 mg	0.012 mg	0.012 mg	0.013 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	185 mg	185 mg	185 mg	185 mg	185 mg
Purines	42.2 mg	42.2 mg	42.2 mg	42.2 mg	42.2 mg
MSG (Monosodium Glutamate)	95.9 mg	95.9 mg	95.9 mg	95.9 mg	95.9 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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