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: Vegan Black Bean Feijoada by Clarice, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Vegan Black Bean Feijoada by ClariceThe recipe as it isper 100 g	Vegan Black Bean Feijoada with mustard oilOlive oil → Mustard oilper 100 g	Vegan Black Bean Feijoada with coconut oilOlive oil → Coconut oilper 100 g	Vegan Black Bean Feijoada with sunflower oilOlive oil → Sunflower oilper 100 g	Vegan Black Bean Feijoada with canola oilOlive oil → Canola oilper 100 g
Nutrient score	79 Excellent	79 Excellent	65 Very good	79 Excellent	79 Excellent
Calories	92.5 kcal	92.5 kcal	92.6 kcal	92.5 kcal	92.5 kcal
Total Fat	2.37 g	2.37 g	2.37 g	2.37 g	2.37 g
Trans Fat	0 g	0 g	0 g	0 g	0.006 g
Saturated Fat	0.33 g	0.29 g	1.67 g	0.26 g	0.21 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.47 g	1.2 g	0.17 g	0.5 g	1.28 g
Omega-3 Fatty Acids	0.055 g	0.1 g	0.042 g	0.043 g	0.22 g
Polyunsaturated Fat	0.35 g	0.56 g	0.18 g	1.42 g	0.69 g
Omega-6 Fatty Acids	0.29 g	0.45 g	0.14 g	1.38 g	0.46 g
Vitamin E	0.65 mg	0.84 mg	0.38 mg	1.17 mg	0.71 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)	0.059 g	0.2 g	0.046 g	0.05 g	0.22 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.17 g	0 g	0 g
Omega-9 Fatty Acids	1.43 g	0.5 g	0.13 g	0.58 g	1.21 g
Protein	3.85 g	3.85 g	3.85 g	3.85 g	3.85 g
Water	76 mL	76 mL	76 mL	76 mL	76 mL
Sodium	253 mg	253 mg	253 mg	253 mg	253 mg
Total Carbohydrates	16.6 g	16.6 g	16.6 g	16.6 g	16.6 g
Sugar	1.82 g	1.82 g	1.82 g	1.82 g	1.82 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.54 mg	1.53 mg	1.53 mg	1.53 mg	1.53 mg
Calcium	42.2 mg	42.2 mg	42.2 mg	42.2 mg	42.2 mg
Fiber	4.71 g	4.71 g	4.71 g	4.71 g	4.71 g
Magnesium	43.7 mg	43.7 mg	43.7 mg	43.7 mg	43.7 mg
Potassium	343 mg	343 mg	343 mg	343 mg	343 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	14 mg	14 mg	14 mg	14 mg	14 mg
Folate (B9)	84.5 mcg	84.5 mcg	84.5 mcg	84.5 mcg	84.5 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.55 mg	0.55 mg	0.55 mg	0.55 mg	0.55 mg
Phosphorus	97.3 mg	97.3 mg	97.3 mg	97.3 mg	97.3 mg
Soluble Fiber	0.87 g	0.87 g	0.87 g	0.87 g	0.87 g
Vitamin A	182 mcg RAE	182 mcg RAE	182 mcg RAE	182 mcg RAE	182 mcg RAE
Zinc	0.69 mg	0.68 mg	0.68 mg	0.69 mg	0.68 mg
Chloride	328 mg	328 mg	328 mg	328 mg	328 mg
Choline	23.2 mg	23.2 mg	23.2 mg	23.2 mg	23.2 mg
Insoluble Fiber	4.19 g	4.19 g	4.19 g	4.19 g	4.19 g
Selenium	2.01 mcg	2.01 mcg	2.01 mcg	2.01 mcg	2.01 mcg
Thiamin (B1)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Vitamin B6	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Riboflavin (B2)	0.082 mg	0.082 mg	0.082 mg	0.082 mg	0.082 mg
Copper	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Pantothenic Acid (B5)	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Vitamin K	74.2 mcg	73 mcg	73 mcg	73.1 mcg	74.4 mcg
Biotin (B7)	0.68 mcg	0.68 mcg	0.68 mcg	0.68 mcg	0.68 mcg
Fluoride	0.012 mg	0.012 mg	0.012 mg	0.012 mg	0.012 mg
Manganese	0.34 mg	0.34 mg	0.34 mg	0.34 mg	0.34 mg
Molybdenum	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg
Chromium	0.087 mcg	0.087 mcg	0.087 mcg	0.087 mcg	0.087 mcg
Leucine	414 mg	414 mg	414 mg	414 mg	414 mg
Lysine	346 mg	346 mg	346 mg	346 mg	346 mg
Polyphenols	367 mg	364 mg	364 mg	364 mg	364 mg
Beta-Carotene	3,033 mcg	3,030 mcg	3,030 mcg	3,030 mcg	3,030 mcg
Isoleucine	244 mg	244 mg	244 mg	244 mg	244 mg
Methionine	68.3 mg	68.3 mg	68.3 mg	68.3 mg	68.3 mg
Oxalates	19.9 mg	19.9 mg	19.9 mg	19.9 mg	19.9 mg
Threonine	209 mg	209 mg	209 mg	209 mg	209 mg
Tryptophan	62.6 mg	62.6 mg	62.6 mg	62.6 mg	62.6 mg
Valine	276 mg	276 mg	276 mg	276 mg	276 mg
Flavonoids	69.1 mg	69.1 mg	69 mg	69 mg	69 mg
Histidine	167 mg	167 mg	167 mg	167 mg	167 mg
Lutein / Zeaxanthin	0.75 mg	0.74 mg	0.74 mg	0.74 mg	0.74 mg
Lycopene	0.017 mg	0.017 mg	0.017 mg	0.017 mg	0.017 mg
Phenylalanine	281 mg	281 mg	281 mg	281 mg	281 mg
Purines	39 mg	39 mg	39 mg	39 mg	39 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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