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 Chickpea n Spinach Omelette for Vitamin D by Clarice, with 13.6 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Vegan Chickpea n Spinach Omelette for Vitamin D by ClariceThe recipe as it isper 100 g	Vegan Chickpea n Spinach Omelette for Vitamin D with olive oilVegetable oil → Olive oilper 100 g	Vegan Chickpea n Spinach Omelette for Vitamin D with mustard oilVegetable oil → Mustard oilper 100 g	Vegan Chickpea n Spinach Omelette for Vitamin D with coconut oilVegetable oil → Coconut oilper 100 g	Vegan Chickpea n Spinach Omelette for Vitamin D with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	87 Excellent	87 Excellent	88 Excellent	68 Very good	88 Excellent
Calories	113 kcal	113 kcal	113 kcal	113 kcal	113 kcal
Total Fat	4.34 g	4.34 g	4.34 g	4.34 g	4.34 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.56 g	0.55 g	0.49 g	2.42 g	0.46 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.38 g	2.35 g	1.98 g	0.53 g	1 g
Omega-3 Fatty Acids	0.075 g	0.061 g	0.13 g	0.043 g	0.045 g
Polyunsaturated Fat	1.88 g	0.71 g	1.01 g	0.47 g	2.21 g
Omega-6 Fatty Acids	1.81 g	0.65 g	0.88 g	0.43 g	2.17 g
Vitamin E	0.71 mg	0.71 mg	0.97 mg	0.32 mg	1.43 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)	0.068 g	0.068 g	0.27 g	0.049 g	0.054 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.63 g	0 g
Omega-9 Fatty Acids	1.06 g	2.28 g	0.98 g	0.46 g	1.08 g
Protein	5.57 g	5.57 g	5.57 g	5.57 g	5.57 g
Water	75.3 mL	75.3 mL	75.3 mL	75.3 mL	75.3 mL
Sodium	14.1 mg	14.1 mg	14.1 mg	14.1 mg	14.1 mg
Total Carbohydrates	14.7 g	14.7 g	14.7 g	14.7 g	14.7 g
Sugar	2.93 g	2.93 g	2.93 g	2.93 g	2.93 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.38 mg	1.39 mg	1.38 mg	1.38 mg	1.38 mg
Calcium	18.6 mg	18.6 mg	18.6 mg	18.6 mg	18.6 mg
Fiber	2.85 g	2.85 g	2.85 g	2.85 g	2.85 g
Magnesium	45 mg	45 mg	45 mg	45 mg	45 mg
Potassium	248 mg	248 mg	248 mg	248 mg	248 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	2.29 mg	2.29 mg	2.29 mg	2.29 mg	2.29 mg
Folate (B9)	116 mcg	116 mcg	116 mcg	116 mcg	116 mcg
Iodine	0.06 mcg	0.06 mcg	0.06 mcg	0.06 mcg	0.06 mcg
Niacin (B3)	0.56 mg	0.56 mg	0.56 mg	0.56 mg	0.56 mg
Phosphorus	80.7 mg	80.7 mg	80.7 mg	80.7 mg	80.7 mg
Soluble Fiber	0.56 g	0.56 g	0.56 g	0.56 g	0.56 g
Vitamin A	28.9 mcg RAE	28.9 mcg RAE	28.9 mcg RAE	28.9 mcg RAE	28.9 mcg RAE
Zinc	0.71 mg	0.71 mg	0.71 mg	0.71 mg	0.72 mg
Chloride	4.74 mg	4.74 mg	4.74 mg	4.74 mg	4.74 mg
Choline	24.2 mg	24.2 mg	24.2 mg	24.2 mg	24.2 mg
Insoluble Fiber	2.44 g	2.44 g	2.44 g	2.44 g	2.44 g
Selenium	2.05 mcg	2.05 mcg	2.05 mcg	2.05 mcg	2.05 mcg
Thiamin (B1)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Vitamin B6	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Riboflavin (B2)	0.044 mg	0.044 mg	0.044 mg	0.044 mg	0.044 mg
Copper	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Pantothenic Acid (B5)	0.4 mg	0.4 mg	0.4 mg	0.4 mg	0.4 mg
Vitamin K	31.8 mcg	32.8 mcg	31.2 mcg	31.2 mcg	31.3 mcg
Biotin (B7)	0.43 mcg	0.43 mcg	0.43 mcg	0.43 mcg	0.43 mcg
Fluoride	0.007 mg	0.007 mg	0.007 mg	0.007 mg	0.007 mg
Manganese	0.45 mg	0.45 mg	0.45 mg	0.45 mg	0.45 mg
Molybdenum	0.12 mcg	0.12 mcg	0.12 mcg	0.12 mcg	0.12 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	451 mg	451 mg	451 mg	451 mg	451 mg
Lysine	358 mg	358 mg	358 mg	358 mg	358 mg
Polyphenols	71.6 mg	77.1 mg	72 mg	71.6 mg	71.6 mg
Beta-Carotene	341 mcg	345 mcg	341 mcg	341 mcg	341 mcg
Isoleucine	261 mg	261 mg	261 mg	261 mg	261 mg
Methionine	65.7 mg	65.7 mg	65.7 mg	65.7 mg	65.7 mg
Oxalates	70.2 mg	70.2 mg	70.2 mg	70.2 mg	70.2 mg
Sodium Nitrite / Nitrate	1.44 mg	1.44 mg	1.44 mg	1.44 mg	1.44 mg
Threonine	225 mg	225 mg	225 mg	225 mg	225 mg
Tryptophan	64.9 mg	64.9 mg	64.9 mg	64.9 mg	64.9 mg
Valine	287 mg	287 mg	287 mg	287 mg	287 mg
Flavonoids	24.9 mg	24.9 mg	24.9 mg	24.9 mg	24.9 mg
Histidine	191 mg	191 mg	191 mg	191 mg	191 mg
Lutein / Zeaxanthin	0.79 mg	0.79 mg	0.79 mg	0.79 mg	0.79 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	322 mg	322 mg	322 mg	322 mg	322 mg
Purines	24.7 mg	24.7 mg	24.7 mg	24.7 mg	24.7 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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