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: Sourdough roti in EVOO recipe, with 6.8 g Extra virgin olive oil · Choose another

Per 100 g Per serving

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Nutrient	Sourdough roti in EVOO recipeThe recipe as it isper 100 g	Sourdough roti in EVOO with olive oilExtra virgin olive oil → Olive oilper 100 g	Sourdough roti in EVOO with mustard oilExtra virgin olive oil → Mustard oilper 100 g	Sourdough roti in EVOO with coconut oilExtra virgin olive oil → Coconut oilper 100 g	Sourdough roti in EVOO with sunflower oilExtra virgin olive oil → Sunflower oilper 100 g
Nutrient score	48 Good	48 Good	49 Good	37 Fair	52 Good
Calories	319 kcal	319 kcal	319 kcal	319 kcal	319 kcal
Total Fat	7.37 g	7.37 g	7.37 g	7.37 g	7.37 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.11 g	1.11 g	0.98 g	5.12 g	0.91 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	4.51 g	4.51 g	3.71 g	0.61 g	1.6 g
Omega-3 Fatty Acids	0.096 g	0.092 g	0.24 g	0.052 g	0.057 g
Polyunsaturated Fat	1 g	0.97 g	1.6 g	0.46 g	4.19 g
Omega-6 Fatty Acids	0.88 g	0.88 g	1.36 g	0.41 g	4.13 g
Vitamin E	0.94 mg	0.94 mg	1.5 mg	0.11 mg	2.5 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)	0.092 g	0.092 g	0.52 g	0.053 g	0.063 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	3.5 g	0 g
Omega-9 Fatty Acids	4.41 g	4.41 g	1.61 g	0.5 g	1.84 g
Protein	9.25 g	9.25 g	9.25 g	9.25 g	9.25 g
Water	28.4 mL	28.4 mL	28.4 mL	28.4 mL	28.4 mL
Sodium	514 mg	514 mg	514 mg	514 mg	514 mg
Total Carbohydrates	53.5 g	53.5 g	53.5 g	53.5 g	53.5 g
Sugar	1.03 g	1.03 g	1.03 g	1.03 g	1.03 g
Added Sugar	0.51 g	0.51 g	0.51 g	0.51 g	0.51 g
Iron	1.88 mg	1.88 mg	1.85 mg	1.85 mg	1.85 mg
Calcium	15.5 mg	15.5 mg	15.4 mg	15.5 mg	15.4 mg
Fiber	2.57 g	2.57 g	2.57 g	2.57 g	2.57 g
Magnesium	25.7 mg	25.7 mg	25.7 mg	25.7 mg	25.7 mg
Potassium	144 mg	144 mg	144 mg	144 mg	144 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	0 mg	0 mg	0 mg	0 mg	0 mg
Folate (B9)	15.4 mcg	15.4 mcg	15.4 mcg	15.4 mcg	15.4 mcg
Iodine	2.57 mcg	2.57 mcg	2.57 mcg	2.57 mcg	2.57 mcg
Niacin (B3)	2.16 mg	2.16 mg	2.16 mg	2.16 mg	2.16 mg
Phosphorus	97.7 mg	97.7 mg	97.7 mg	97.7 mg	97.7 mg
Soluble Fiber	0.41 g	0.41 g	0.41 g	0.41 g	0.41 g
Vitamin A	0 mcg RAE	0 mcg RAE	0 mcg RAE	0 mcg RAE	0 mcg RAE
Zinc	1.13 mg	1.13 mg	1.13 mg	1.13 mg	1.14 mg
Chloride	566 mg	566 mg	566 mg	566 mg	566 mg
Choline	18.5 mg	18.5 mg	18.5 mg	18.5 mg	18.5 mg
Insoluble Fiber	1.85 g	1.85 g	1.85 g	1.85 g	1.85 g
Selenium	25.2 mcg	25.2 mcg	25.2 mcg	25.2 mcg	25.2 mcg
Thiamin (B1)	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Vitamin B6	0.082 mg	0.082 mg	0.082 mg	0.082 mg	0.082 mg
Riboflavin (B2)	0.051 mg	0.051 mg	0.051 mg	0.051 mg	0.051 mg
Copper	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Pantothenic Acid (B5)	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Vitamin K	3.82 mcg	3.82 mcg	0.31 mcg	0.34 mcg	0.62 mcg
Biotin (B7)	1.23 mcg	1.23 mcg	1.23 mcg	1.23 mcg	1.23 mcg
Fluoride	0.051 mg	0.051 mg	0.051 mg	0.051 mg	0.051 mg
Manganese	0.72 mg	0.72 mg	0.72 mg	0.72 mg	0.72 mg
Molybdenum	8.23 mcg	8.23 mcg	8.23 mcg	8.23 mcg	8.23 mcg
Chromium	1.85 mcg	1.85 mcg	1.85 mcg	1.85 mcg	1.85 mcg
Leucine	638 mg	638 mg	638 mg	638 mg	638 mg
Lysine	237 mg	237 mg	237 mg	237 mg	237 mg
Polyphenols	37.4 mg	37.4 mg	26.6 mg	25.7 mg	25.7 mg
Beta-Carotene	8.74 mcg	8.74 mcg	0 mcg	0 mcg	0 mcg
Isoleucine	386 mg	386 mg	386 mg	386 mg	386 mg
Methionine	165 mg	165 mg	165 mg	165 mg	165 mg
Oxalates	5.14 mg	5.14 mg	5.14 mg	5.14 mg	5.14 mg
Threonine	288 mg	288 mg	288 mg	288 mg	288 mg
Tryptophan	118 mg	118 mg	118 mg	118 mg	118 mg
Valine	427 mg	427 mg	427 mg	427 mg	427 mg
Flavonoids	5.26 mg	5.26 mg	5.26 mg	5.14 mg	5.14 mg
Histidine	247 mg	247 mg	247 mg	247 mg	247 mg
Lutein / Zeaxanthin	0.029 mg	0.026 mg	0.021 mg	0.021 mg	0.021 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	504 mg	504 mg	504 mg	504 mg	504 mg
Purines	25.7 mg	25.7 mg	25.7 mg	25.7 mg	25.7 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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