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: Thai green curry with vegetables by Wu, with 13.6 g Coconut oil · Choose another

Per 100 g Per serving

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Nutrient	Thai green curry with vegetables by WuThe recipe as it isper 100 g	Thai green curry with vegetables with olive oilCoconut oil → Olive oilper 100 g	Thai green curry with vegetables with mustard oilCoconut oil → Mustard oilper 100 g	Thai green curry with vegetables with sunflower oilCoconut oil → Sunflower oilper 100 g	Thai green curry with vegetables with canola oilCoconut oil → Canola oilper 100 g
Nutrient score	46 Good	47 Good	48 Good	49 Good	48 Good
Calories	153 kcal	153 kcal	153 kcal	153 kcal	153 kcal
Total Fat	12.9 g	12.9 g	12.9 g	12.9 g	12.9 g
Trans Fat	0 g	0 g	0 g	0 g	0.003 g
Saturated Fat	9.74 g	8.96 g	8.94 g	8.92 g	8.89 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.73 g	1.49 g	1.33 g	0.93 g	1.38 g
Omega-3 Fatty Acids	0.099 g	0.11 g	0.14 g	0.1 g	0.2 g
Polyunsaturated Fat	0.7 g	0.8 g	0.92 g	1.42 g	1 g
Omega-6 Fatty Acids	0.6 g	0.69 g	0.78 g	1.32 g	0.79 g
Vitamin E	0.49 mg	0.65 mg	0.76 mg	0.95 mg	0.68 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)	0.13 g	0.13 g	0.22 g	0.13 g	0.23 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	6.52 g	5.84 g	5.84 g	5.84 g	5.84 g
Omega-9 Fatty Acids	0.49 g	1.25 g	0.7 g	0.75 g	1.11 g
Protein	5.54 g	5.54 g	5.54 g	5.54 g	5.54 g
Water	74.4 mL	74.4 mL	74.4 mL	74.4 mL	74.4 mL
Sodium	209 mg	209 mg	209 mg	209 mg	209 mg
Total Carbohydrates	6.29 g	6.29 g	6.29 g	6.29 g	6.29 g
Sugar	3.04 g	3.04 g	3.04 g	3.04 g	3.04 g
Added Sugar	0.42 g	0.42 g	0.42 g	0.42 g	0.42 g
Iron	1.69 mg	1.7 mg	1.69 mg	1.69 mg	1.69 mg
Calcium	96.6 mg	96.6 mg	96.6 mg	96.6 mg	96.6 mg
Fiber	2.39 g	2.39 g	2.39 g	2.39 g	2.39 g
Magnesium	37.2 mg	37.2 mg	37.2 mg	37.2 mg	37.2 mg
Potassium	250 mg	250 mg	250 mg	250 mg	250 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	33.8 mg	33.8 mg	33.8 mg	33.8 mg	33.8 mg
Folate (B9)	30.4 mcg	30.4 mcg	30.4 mcg	30.4 mcg	30.4 mcg
Iodine	0.41 mcg	0.41 mcg	0.41 mcg	0.41 mcg	0.41 mcg
Niacin (B3)	0.58 mg	0.58 mg	0.58 mg	0.58 mg	0.58 mg
Phosphorus	85.4 mg	85.4 mg	85.4 mg	85.4 mg	85.4 mg
Soluble Fiber	0.54 g	0.54 g	0.54 g	0.54 g	0.54 g
Vitamin A	36.1 mcg RAE	36.1 mcg RAE	36.1 mcg RAE	36.1 mcg RAE	36.1 mcg RAE
Zinc	0.77 mg	0.77 mg	0.77 mg	0.77 mg	0.77 mg
Chloride	284 mg	284 mg	284 mg	284 mg	284 mg
Choline	15.7 mg	15.7 mg	15.7 mg	15.7 mg	15.7 mg
Insoluble Fiber	0.91 g	0.91 g	0.91 g	0.91 g	0.91 g
Selenium	6.94 mcg	6.94 mcg	6.94 mcg	6.94 mcg	6.94 mcg
Thiamin (B1)	0.052 mg	0.052 mg	0.052 mg	0.052 mg	0.052 mg
Vitamin B6	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Riboflavin (B2)	0.058 mg	0.058 mg	0.058 mg	0.058 mg	0.058 mg
Copper	0.19 mg	0.19 mg	0.19 mg	0.19 mg	0.19 mg
Pantothenic Acid (B5)	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Vitamin K	26.1 mcg	26.8 mcg	26.1 mcg	26.2 mcg	26.9 mcg
Biotin (B7)	0.51 mcg	0.51 mcg	0.51 mcg	0.51 mcg	0.51 mcg
Fluoride	0.007 mg	0.007 mg	0.007 mg	0.007 mg	0.007 mg
Manganese	0.65 mg	0.65 mg	0.65 mg	0.65 mg	0.65 mg
Molybdenum	0.081 mcg	0.081 mcg	0.081 mcg	0.081 mcg	0.081 mcg
Chromium	0.049 mcg	0.049 mcg	0.049 mcg	0.049 mcg	0.049 mcg
Leucine	408 mg	408 mg	408 mg	408 mg	408 mg
Lysine	313 mg	313 mg	313 mg	313 mg	313 mg
Polyphenols	69.7 mg	72 mg	69.9 mg	69.7 mg	69.7 mg
Beta-Carotene	389 mcg	390 mcg	389 mcg	389 mcg	389 mcg
Isoleucine	257 mg	257 mg	257 mg	257 mg	257 mg
Methionine	81.6 mg	81.6 mg	81.6 mg	81.6 mg	81.6 mg
Oxalates	7.91 mg	7.91 mg	7.91 mg	7.91 mg	7.91 mg
Threonine	212 mg	212 mg	212 mg	212 mg	212 mg
Tryptophan	65.6 mg	65.6 mg	65.6 mg	65.6 mg	65.6 mg
Valine	286 mg	286 mg	286 mg	286 mg	286 mg
Flavonoids	23 mg	23 mg	23 mg	23 mg	23 mg
Histidine	149 mg	149 mg	149 mg	149 mg	149 mg
Lutein / Zeaxanthin	0.53 mg	0.53 mg	0.53 mg	0.53 mg	0.53 mg
Lycopene	0.064 mg	0.064 mg	0.064 mg	0.064 mg	0.064 mg
Phenylalanine	294 mg	294 mg	294 mg	294 mg	294 mg
Purines	23.7 mg	23.7 mg	23.7 mg	23.7 mg	23.7 mg
MSG (Monosodium Glutamate)	117 mg	117 mg	117 mg	117 mg	117 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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