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: Toor dal tadka split peas curry recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Toor dal tadka split peas curry recipeThe recipe as it isper 100 g	Toor dal tadka split peas curry with olive oilVegetable oil → Olive oilper 100 g	Toor dal tadka split peas curry with mustard oilVegetable oil → Mustard oilper 100 g	Toor dal tadka split peas curry with coconut oilVegetable oil → Coconut oilper 100 g	Toor dal tadka split peas curry with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	89 Excellent	89 Excellent	91 Excellent	70 Very good	91 Excellent
Calories	89.5 kcal	89.5 kcal	89.5 kcal	89.7 kcal	89.5 kcal
Total Fat	2.64 g	2.64 g	2.64 g	2.64 g	2.64 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.37 g	0.36 g	0.31 g	1.92 g	0.28 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.91 g	1.73 g	1.41 g	0.21 g	0.6 g
Omega-3 Fatty Acids	0.05 g	0.039 g	0.096 g	0.023 g	0.025 g
Polyunsaturated Fat	1.38 g	0.41 g	0.65 g	0.21 g	1.66 g
Omega-6 Fatty Acids	1.33 g	0.37 g	0.56 g	0.19 g	1.64 g
Vitamin E	0.49 mg	0.49 mg	0.71 mg	0.16 mg	1.09 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)	0.036 g	0.036 g	0.2 g	0.021 g	0.025 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.36 g	0 g
Omega-9 Fatty Acids	0.68 g	1.7 g	0.61 g	0.18 g	0.7 g
Protein	4.19 g	4.19 g	4.19 g	4.19 g	4.19 g
Water	79.5 mL	79.5 mL	79.5 mL	79.5 mL	79.5 mL
Sodium	7.97 mg	7.97 mg	7.97 mg	7.97 mg	7.97 mg
Total Carbohydrates	12.4 g	12.4 g	12.4 g	12.4 g	12.4 g
Sugar	2.09 g	2.09 g	2.09 g	2.09 g	2.09 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.56 mg	1.57 mg	1.56 mg	1.56 mg	1.56 mg
Calcium	22.3 mg	22.3 mg	22.3 mg	22.3 mg	22.3 mg
Fiber	3.05 g	3.05 g	3.05 g	3.05 g	3.05 g
Magnesium	26.8 mg	26.8 mg	26.8 mg	26.8 mg	26.8 mg
Potassium	268 mg	268 mg	268 mg	268 mg	268 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	4.67 mg	4.67 mg	4.67 mg	4.67 mg	4.67 mg
Folate (B9)	80.9 mcg	80.9 mcg	80.9 mcg	80.9 mcg	80.9 mcg
Iodine	0.34 mcg	0.34 mcg	0.34 mcg	0.34 mcg	0.34 mcg
Niacin (B3)	0.57 mg	0.57 mg	0.57 mg	0.57 mg	0.57 mg
Phosphorus	71.6 mg	71.6 mg	71.6 mg	71.6 mg	71.6 mg
Soluble Fiber	0.69 g	0.69 g	0.69 g	0.69 g	0.69 g
Vitamin A	11.2 mcg RAE	11.2 mcg RAE	11.2 mcg RAE	11.2 mcg RAE	11.2 mcg RAE
Zinc	0.54 mg	0.54 mg	0.54 mg	0.54 mg	0.54 mg
Chloride	7.15 mg	7.15 mg	7.15 mg	7.15 mg	7.15 mg
Choline	17.6 mg	17.6 mg	17.6 mg	17.6 mg	17.6 mg
Insoluble Fiber	2.68 g	2.68 g	2.68 g	2.68 g	2.68 g
Selenium	1.64 mcg	1.64 mcg	1.64 mcg	1.64 mcg	1.64 mcg
Thiamin (B1)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Vitamin B6	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Riboflavin (B2)	0.037 mg	0.037 mg	0.037 mg	0.037 mg	0.037 mg
Copper	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Pantothenic Acid (B5)	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Vitamin K	6.43 mcg	7.23 mcg	5.87 mcg	5.88 mcg	5.99 mcg
Biotin (B7)	2.7 mcg	2.7 mcg	2.7 mcg	2.7 mcg	2.7 mcg
Fluoride	0.02 mg	0.02 mg	0.02 mg	0.02 mg	0.02 mg
Manganese	0.33 mg	0.33 mg	0.33 mg	0.33 mg	0.33 mg
Molybdenum	20.1 mcg	20.1 mcg	20.1 mcg	20.1 mcg	20.1 mcg
Chromium	4.22 mcg	4.22 mcg	4.22 mcg	4.22 mcg	4.22 mcg
Leucine	119 mg	119 mg	119 mg	119 mg	119 mg
Lysine	96.3 mg	96.3 mg	96.3 mg	96.3 mg	96.3 mg
Polyphenols	71 mg	75.5 mg	71.3 mg	71 mg	71 mg
Beta-Carotene	125 mcg	129 mcg	125 mcg	125 mcg	125 mcg
Isoleucine	78 mg	78 mg	78 mg	78 mg	78 mg
Methionine	24.1 mg	24.1 mg	24.1 mg	24.1 mg	24.1 mg
Oxalates	5.2 mg	5.2 mg	5.2 mg	5.2 mg	5.2 mg
Threonine	70.2 mg	70.2 mg	70.2 mg	70.2 mg	70.2 mg
Tryptophan	20.3 mg	20.3 mg	20.3 mg	20.3 mg	20.3 mg
Valine	90.1 mg	90.1 mg	90.1 mg	90.1 mg	90.1 mg
Flavonoids	29.3 mg	29.3 mg	29.3 mg	29.3 mg	29.3 mg
Histidine	115 mg	115 mg	115 mg	115 mg	115 mg
Lutein / Zeaxanthin	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Lycopene	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Phenylalanine	101 mg	101 mg	101 mg	101 mg	101 mg
Purines	18.6 mg	18.6 mg	18.6 mg	18.6 mg	18.6 mg
MSG (Monosodium Glutamate)	30.8 mg	30.8 mg	30.8 mg	30.8 mg	30.8 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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