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 Coastal Vegetable Bouillabaisse by Juliette, with 40.8 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Vegan Coastal Vegetable Bouillabaisse by JulietteThe recipe as it isper 100 g	Vegan Coastal Vegetable Bouillabaisse with mustard oilOlive oil → Mustard oilper 100 g	Vegan Coastal Vegetable Bouillabaisse with coconut oilOlive oil → Coconut oilper 100 g	Vegan Coastal Vegetable Bouillabaisse with sunflower oilOlive oil → Sunflower oilper 100 g	Vegan Coastal Vegetable Bouillabaisse with canola oilOlive oil → Canola oilper 100 g
Nutrient score	73 Very good	73 Very good	55 Good	73 Very good	73 Very good
Calories	85.7 kcal	85.7 kcal	85.9 kcal	85.7 kcal	85.7 kcal
Total Fat	2.59 g	2.59 g	2.59 g	2.59 g	2.59 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	0.36 g	0.31 g	1.92 g	0.28 g	0.21 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.68 g	1.37 g	0.16 g	0.55 g	1.46 g
Omega-3 Fatty Acids	0.049 g	0.11 g	0.033 g	0.035 g	0.24 g
Polyunsaturated Fat	0.33 g	0.57 g	0.13 g	1.58 g	0.73 g
Omega-6 Fatty Acids	0.28 g	0.47 g	0.099 g	1.55 g	0.48 g
Vitamin E	0.83 mg	1.04 mg	0.5 mg	1.43 mg	0.9 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)	0.03 g	0.2 g	0.015 g	0.019 g	0.22 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.36 g	0 g	0 g
Omega-9 Fatty Acids	1.67 g	0.58 g	0.15 g	0.67 g	1.4 g
Protein	2.29 g	2.29 g	2.29 g	2.29 g	2.29 g
Water	79 mL	79 mL	79 mL	79 mL	79 mL
Sodium	281 mg	281 mg	281 mg	281 mg	281 mg
Total Carbohydrates	14.7 g	14.7 g	14.7 g	14.7 g	14.7 g
Sugar	3.83 g	3.83 g	3.83 g	3.83 g	3.83 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.39 mg	1.37 mg	1.37 mg	1.37 mg	1.37 mg
Calcium	41.7 mg	41.6 mg	41.7 mg	41.6 mg	41.6 mg
Fiber	3.17 g	3.17 g	3.17 g	3.17 g	3.17 g
Magnesium	28.1 mg	28.1 mg	28.1 mg	28.1 mg	28.1 mg
Potassium	476 mg	476 mg	476 mg	476 mg	476 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	17.2 mg	17.2 mg	17.2 mg	17.2 mg	17.2 mg
Folate (B9)	37.6 mcg	37.6 mcg	37.6 mcg	37.6 mcg	37.6 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.32 mg	1.32 mg	1.32 mg	1.32 mg	1.32 mg
Phosphorus	72.8 mg	72.8 mg	72.8 mg	72.8 mg	72.8 mg
Soluble Fiber	0.91 g	0.91 g	0.91 g	0.91 g	0.91 g
Vitamin A	95.1 mcg RAE	95.1 mcg RAE	95.1 mcg RAE	95.1 mcg RAE	95.1 mcg RAE
Zinc	0.48 mg	0.48 mg	0.48 mg	0.48 mg	0.48 mg
Chloride	303 mg	303 mg	303 mg	303 mg	303 mg
Choline	15.2 mg	15.2 mg	15.2 mg	15.2 mg	15.2 mg
Insoluble Fiber	2.47 g	2.47 g	2.47 g	2.47 g	2.47 g
Selenium	0.84 mcg	0.84 mcg	0.84 mcg	0.84 mcg	0.84 mcg
Thiamin (B1)	0.076 mg	0.076 mg	0.076 mg	0.076 mg	0.076 mg
Vitamin B6	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Riboflavin (B2)	0.071 mg	0.071 mg	0.071 mg	0.071 mg	0.071 mg
Copper	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Pantothenic Acid (B5)	0.42 mg	0.42 mg	0.42 mg	0.42 mg	0.42 mg
Vitamin K	51.4 mcg	50 mcg	50.1 mcg	50.2 mcg	51.7 mcg
Biotin (B7)	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg
Fluoride	0.022 mg	0.022 mg	0.022 mg	0.022 mg	0.022 mg
Manganese	0.31 mg	0.31 mg	0.31 mg	0.31 mg	0.31 mg
Molybdenum	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg
Chromium	0.13 mcg	0.13 mcg	0.13 mcg	0.13 mcg	0.13 mcg
Leucine	170 mg	170 mg	170 mg	170 mg	170 mg
Lysine	137 mg	137 mg	137 mg	137 mg	137 mg
Polyphenols	117 mg	112 mg	112 mg	112 mg	112 mg
Beta-Carotene	1,011 mcg	1,007 mcg	1,007 mcg	1,007 mcg	1,007 mcg
Isoleucine	110 mg	110 mg	110 mg	110 mg	110 mg
Methionine	33.4 mg	33.4 mg	33.4 mg	33.4 mg	33.4 mg
Oxalates	55.8 mg	55.8 mg	55.8 mg	55.8 mg	55.8 mg
Threonine	104 mg	104 mg	104 mg	104 mg	104 mg
Tryptophan	30.9 mg	30.9 mg	30.9 mg	30.9 mg	30.9 mg
Valine	129 mg	129 mg	129 mg	129 mg	129 mg
Flavonoids	35.6 mg	35.6 mg	35.6 mg	35.6 mg	35.6 mg
Histidine	112 mg	112 mg	112 mg	112 mg	112 mg
Lutein / Zeaxanthin	0.55 mg	0.55 mg	0.55 mg	0.55 mg	0.55 mg
Lycopene	6.91 mg	6.91 mg	6.91 mg	6.91 mg	6.91 mg
Phenylalanine	119 mg	119 mg	119 mg	119 mg	119 mg
Purines	24.6 mg	24.6 mg	24.6 mg	24.6 mg	24.6 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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