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: Vazhakkai Poriyal Raw Plantains stir fry recipe, with 27.2 g Coconut oil · Choose another

Per 100 g Per serving

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Nutrient	Vazhakkai Poriyal Raw Plantains stir fry recipeThe recipe as it isper 100 g	Vazhakkai Poriyal Raw Plantains stir fry with olive oilCoconut oil → Olive oilper 100 g	Vazhakkai Poriyal Raw Plantains stir fry with mustard oilCoconut oil → Mustard oilper 100 g	Vazhakkai Poriyal Raw Plantains stir fry with sunflower oilCoconut oil → Sunflower oilper 100 g	Vazhakkai Poriyal Raw Plantains stir fry with canola oilCoconut oil → Canola oilper 100 g
Nutrient score	46 Good	71 Very good	73 Very good	74 Very good	73 Very good
Calories	194 kcal	194 kcal	194 kcal	194 kcal	194 kcal
Total Fat	7.32 g	7.32 g	7.32 g	7.32 g	7.32 g
Trans Fat	0 g	0 g	0 g	0 g	0.014 g
Saturated Fat	5.82 g	2.7 g	2.6 g	2.54 g	2.41 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.47 g	3.5 g	2.88 g	1.24 g	3.06 g
Omega-3 Fatty Acids	0.029 g	0.06 g	0.17 g	0.033 g	0.44 g
Polyunsaturated Fat	0.25 g	0.64 g	1.13 g	3.15 g	1.44 g
Omega-6 Fatty Acids	0.22 g	0.58 g	0.96 g	3.11 g	0.98 g
Vitamin E	0.31 mg	0.96 mg	1.39 mg	2.17 mg	1.1 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)	0.027 g	0.058 g	0.39 g	0.035 g	0.44 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	3.65 g	0.93 g	0.93 g	0.93 g	0.93 g
Omega-9 Fatty Acids	0.46 g	3.5 g	1.32 g	1.5 g	2.97 g
Protein	2 g	2 g	2 g	2 g	2 g
Water	55.6 mL	55.6 mL	55.6 mL	55.6 mL	55.6 mL
Sodium	6.22 mg	6.22 mg	6.22 mg	6.22 mg	6.22 mg
Total Carbohydrates	34.1 g	34.1 g	34.1 g	34.1 g	34.1 g
Sugar	15.7 g	15.7 g	15.7 g	15.7 g	15.7 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.96 mg	0.99 mg	0.96 mg	0.96 mg	0.96 mg
Calcium	14.3 mg	14.3 mg	14.3 mg	14.3 mg	14.3 mg
Fiber	3.23 g	3.23 g	3.23 g	3.23 g	3.23 g
Magnesium	44.4 mg	44.4 mg	44.4 mg	44.4 mg	44.4 mg
Potassium	559 mg	559 mg	559 mg	559 mg	559 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	25.9 mg	25.9 mg	25.9 mg	25.9 mg	25.9 mg
Folate (B9)	30.4 mcg	30.4 mcg	30.4 mcg	30.4 mcg	30.4 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.83 mg	0.83 mg	0.83 mg	0.83 mg	0.83 mg
Phosphorus	50.9 mg	50.9 mg	50.9 mg	50.9 mg	50.9 mg
Soluble Fiber	0.72 g	0.72 g	0.72 g	0.72 g	0.72 g
Vitamin A	59.2 mcg RAE	59.2 mcg RAE	59.2 mcg RAE	59.2 mcg RAE	59.2 mcg RAE
Zinc	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Chloride	0 mg	0 mg	0 mg	0 mg	0 mg
Choline	13.3 mg	13.3 mg	13.3 mg	13.3 mg	13.3 mg
Insoluble Fiber	2.49 g	2.49 g	2.49 g	2.49 g	2.49 g
Selenium	2.37 mcg	2.37 mcg	2.37 mcg	2.37 mcg	2.37 mcg
Thiamin (B1)	0.065 mg	0.065 mg	0.065 mg	0.065 mg	0.065 mg
Vitamin B6	0.33 mg	0.33 mg	0.33 mg	0.33 mg	0.33 mg
Riboflavin (B2)	0.058 mg	0.058 mg	0.058 mg	0.058 mg	0.058 mg
Copper	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Pantothenic Acid (B5)	0.3 mg	0.3 mg	0.3 mg	0.3 mg	0.3 mg
Vitamin K	1.62 mcg	4.32 mcg	1.59 mcg	1.84 mcg	4.83 mcg
Biotin (B7)	0.084 mcg	0.084 mcg	0.084 mcg	0.084 mcg	0.084 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.44 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	142 mg	142 mg	142 mg	142 mg	142 mg
Lysine	86.2 mg	86.2 mg	86.2 mg	86.2 mg	86.2 mg
Polyphenols	200 mg	209 mg	200 mg	200 mg	200 mg
Beta-Carotene	537 mcg	544 mcg	537 mcg	537 mcg	537 mcg
Isoleucine	89.2 mg	89.2 mg	89.2 mg	89.2 mg	89.2 mg
Methionine	25.9 mg	25.9 mg	25.9 mg	25.9 mg	25.9 mg
Oxalates	7.7 mg	7.7 mg	7.7 mg	7.7 mg	7.7 mg
Threonine	76.5 mg	76.5 mg	76.5 mg	76.5 mg	76.5 mg
Tryptophan	23.9 mg	23.9 mg	23.9 mg	23.9 mg	23.9 mg
Valine	114 mg	114 mg	114 mg	114 mg	114 mg
Flavonoids	49.6 mg	49.7 mg	49.7 mg	49.6 mg	49.6 mg
Histidine	106 mg	106 mg	106 mg	106 mg	106 mg
Lutein / Zeaxanthin	0.12 mg	0.13 mg	0.12 mg	0.12 mg	0.12 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	96.1 mg	96.1 mg	96.1 mg	96.1 mg	96.1 mg
Purines	19 mg	19 mg	19 mg	19 mg	19 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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