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: Spicy Matar recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Spicy Matar recipeThe recipe as it isper 100 g	Spicy Matar with olive oilVegetable oil → Olive oilper 100 g	Spicy Matar with mustard oilVegetable oil → Mustard oilper 100 g	Spicy Matar with coconut oilVegetable oil → Coconut oilper 100 g	Spicy Matar with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	83 Excellent	83 Excellent	84 Excellent	74 Very good	87 Excellent
Calories	197 kcal	197 kcal	197 kcal	197 kcal	197 kcal
Total Fat	4.25 g	4.25 g	4.25 g	4.25 g	4.25 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.59 g	0.58 g	0.51 g	2.92 g	0.46 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.44 g	2.67 g	2.2 g	0.39 g	0.97 g
Omega-3 Fatty Acids	0.12 g	0.099 g	0.18 g	0.075 g	0.078 g
Polyunsaturated Fat	2.2 g	0.74 g	1.1 g	0.44 g	2.61 g
Omega-6 Fatty Acids	2.08 g	0.64 g	0.92 g	0.36 g	2.53 g
Vitamin E	0.66 mg	0.66 mg	0.99 mg	0.18 mg	1.57 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)	0.083 g	0.083 g	0.33 g	0.06 g	0.066 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.04 g	0 g
Omega-9 Fatty Acids	1.08 g	2.61 g	0.98 g	0.33 g	1.11 g
Protein	11.9 g	11.9 g	11.9 g	11.9 g	11.9 g
Water	52.7 mL	52.7 mL	52.7 mL	52.7 mL	52.7 mL
Sodium	12.9 mg	12.9 mg	12.9 mg	12.9 mg	12.9 mg
Total Carbohydrates	29.5 g	29.5 g	29.5 g	29.5 g	29.5 g
Sugar	3.45 g	3.45 g	3.45 g	3.45 g	3.45 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	4.28 mg	4.3 mg	4.28 mg	4.28 mg	4.28 mg
Calcium	83.5 mg	83.5 mg	83.5 mg	83.5 mg	83.5 mg
Fiber	7.71 g	7.71 g	7.71 g	7.71 g	7.71 g
Magnesium	87.1 mg	87.1 mg	87.1 mg	87.1 mg	87.1 mg
Potassium	700 mg	700 mg	700 mg	700 mg	700 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	2.53 mg	2.53 mg	2.53 mg	2.53 mg	2.53 mg
Folate (B9)	132 mcg	132 mcg	132 mcg	132 mcg	132 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.27 mg	1.27 mg	1.27 mg	1.27 mg	1.27 mg
Phosphorus	200 mg	200 mg	200 mg	200 mg	200 mg
Soluble Fiber	2.17 g	2.17 g	2.17 g	2.17 g	2.17 g
Vitamin A	8.78 mcg RAE	8.78 mcg RAE	8.78 mcg RAE	8.78 mcg RAE	8.78 mcg RAE
Zinc	1.69 mg	1.69 mg	1.69 mg	1.69 mg	1.69 mg
Chloride	7.2 mg	7.2 mg	7.2 mg	7.2 mg	7.2 mg
Choline	46.1 mg	46.1 mg	46.1 mg	46.1 mg	46.1 mg
Insoluble Fiber	6.7 g	6.7 g	6.7 g	6.7 g	6.7 g
Selenium	3.93 mcg	3.93 mcg	3.93 mcg	3.93 mcg	3.93 mcg
Thiamin (B1)	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Vitamin B6	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Riboflavin (B2)	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Copper	0.43 mg	0.43 mg	0.43 mg	0.43 mg	0.43 mg
Pantothenic Acid (B5)	0.73 mg	0.73 mg	0.73 mg	0.73 mg	0.73 mg
Vitamin K	8.95 mcg	10.2 mcg	8.11 mcg	8.13 mcg	8.29 mcg
Biotin (B7)	7.1 mcg	7.1 mcg	7.1 mcg	7.1 mcg	7.1 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.64 mg	0.64 mg	0.64 mg	0.64 mg	0.64 mg
Molybdenum	0.017 mcg	0.017 mcg	0.017 mcg	0.017 mcg	0.017 mcg
Chromium	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg
Leucine	744 mg	744 mg	744 mg	744 mg	744 mg
Lysine	810 mg	810 mg	810 mg	810 mg	810 mg
Polyphenols	100 mg	107 mg	101 mg	100 mg	100 mg
Beta-Carotene	114 mcg	119 mcg	114 mcg	114 mcg	114 mcg
Isoleucine	464 mg	464 mg	464 mg	464 mg	464 mg
Methionine	117 mg	117 mg	117 mg	117 mg	117 mg
Oxalates	21.4 mg	21.4 mg	21.4 mg	21.4 mg	21.4 mg
Threonine	440 mg	440 mg	440 mg	440 mg	440 mg
Tryptophan	112 mg	112 mg	112 mg	112 mg	112 mg
Valine	556 mg	556 mg	556 mg	556 mg	556 mg
Flavonoids	27.5 mg	27.6 mg	27.6 mg	27.5 mg	27.5 mg
Histidine	330 mg	330 mg	330 mg	330 mg	330 mg
Lutein / Zeaxanthin	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	570 mg	570 mg	570 mg	570 mg	570 mg
Purines	63 mg	63 mg	63 mg	63 mg	63 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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