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 Coq au Vin Red Wine Braised Mushroom Stew by Juliette, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Vegan Coq au Vin Red Wine Braised Mushroom Stew by JulietteThe recipe as it isper 100 g	Vegan Coq au Vin Red Wine Braised Mushroom Stew with mustard oilOlive oil → Mustard oilper 100 g	Vegan Coq au Vin Red Wine Braised Mushroom Stew with coconut oilOlive oil → Coconut oilper 100 g	Vegan Coq au Vin Red Wine Braised Mushroom Stew with sunflower oilOlive oil → Sunflower oilper 100 g	Vegan Coq au Vin Red Wine Braised Mushroom Stew with canola oilOlive oil → Canola oilper 100 g
Nutrient score	93 Excellent	93 Excellent	69 Very good	93 Excellent	93 Excellent
Calories	65.4 kcal	65.4 kcal	65.6 kcal	65.4 kcal	65.4 kcal
Total Fat	2.06 g	2.06 g	2.06 g	2.06 g	2.06 g
Trans Fat	0 g	0 g	0 g	0 g	0.006 g
Saturated Fat	0.28 g	0.24 g	1.62 g	0.22 g	0.16 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.43 g	1.16 g	0.13 g	0.46 g	1.24 g
Omega-3 Fatty Acids	0.021 g	0.069 g	0.007 g	0.009 g	0.18 g
Polyunsaturated Fat	0.24 g	0.45 g	0.074 g	1.32 g	0.58 g
Omega-6 Fatty Acids	0.22 g	0.38 g	0.067 g	1.31 g	0.39 g
Vitamin E	0.49 mg	0.68 mg	0.22 mg	1.01 mg	0.55 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)	0.02 g	0.16 g	0.007 g	0.011 g	0.18 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	1.42 g	0.49 g	0.12 g	0.57 g	1.2 g
Protein	1.34 g	1.34 g	1.34 g	1.34 g	1.34 g
Water	87 mL	87 mL	87 mL	87 mL	87 mL
Sodium	72 mg	72 mg	72 mg	72 mg	72 mg
Total Carbohydrates	4.75 g	4.75 g	4.75 g	4.75 g	4.75 g
Sugar	1.77 g	1.77 g	1.77 g	1.77 g	1.77 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.73 mg	0.72 mg	0.72 mg	0.72 mg	0.72 mg
Calcium	17 mg	17 mg	17 mg	17 mg	17 mg
Fiber	0.97 g	0.97 g	0.97 g	0.97 g	0.97 g
Magnesium	12.6 mg	12.6 mg	12.6 mg	12.6 mg	12.6 mg
Potassium	240 mg	240 mg	240 mg	240 mg	240 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.18 mcg	0.18 mcg	0.18 mcg	0.18 mcg	0.18 mcg
Vitamin C	5.2 mg	5.2 mg	5.2 mg	5.2 mg	5.2 mg
Folate (B9)	13.2 mcg	13.2 mcg	13.2 mcg	13.2 mcg	13.2 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.57 mg	1.57 mg	1.57 mg	1.57 mg	1.57 mg
Phosphorus	60.3 mg	60.3 mg	60.3 mg	60.3 mg	60.3 mg
Soluble Fiber	0.28 g	0.28 g	0.28 g	0.28 g	0.28 g
Vitamin A	81.7 mcg RAE	81.7 mcg RAE	81.7 mcg RAE	81.7 mcg RAE	81.7 mcg RAE
Zinc	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Chloride	86.5 mg	86.5 mg	86.5 mg	86.5 mg	86.5 mg
Choline	9.9 mg	9.9 mg	9.91 mg	9.91 mg	9.91 mg
Insoluble Fiber	0.86 g	0.86 g	0.86 g	0.86 g	0.86 g
Selenium	3.67 mcg	3.67 mcg	3.67 mcg	3.67 mcg	3.67 mcg
Thiamin (B1)	0.053 mg	0.053 mg	0.053 mg	0.053 mg	0.053 mg
Vitamin B6	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Riboflavin (B2)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Copper	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Pantothenic Acid (B5)	0.62 mg	0.62 mg	0.62 mg	0.62 mg	0.62 mg
Vitamin K	33.6 mcg	32.4 mcg	32.4 mcg	32.5 mcg	33.8 mcg
Biotin (B7)	2.1 mcg	2.1 mcg	2.1 mcg	2.1 mcg	2.1 mcg
Fluoride	0.04 mg	0.04 mg	0.04 mg	0.04 mg	0.04 mg
Manganese	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Molybdenum	0.086 mcg	0.086 mcg	0.086 mcg	0.086 mcg	0.086 mcg
Chromium	0.053 mcg	0.053 mcg	0.053 mcg	0.053 mcg	0.053 mcg
Leucine	90.2 mg	90.2 mg	90.2 mg	90.2 mg	90.2 mg
Lysine	65.6 mg	65.6 mg	65.6 mg	65.6 mg	65.6 mg
Polyphenols	144 mg	140 mg	140 mg	140 mg	140 mg
Beta-Carotene	844 mcg	841 mcg	841 mcg	841 mcg	841 mcg
Isoleucine	58.7 mg	58.7 mg	58.7 mg	58.7 mg	58.7 mg
Methionine	22 mg	22 mg	22 mg	22 mg	22 mg
Oxalates	35.9 mg	35.9 mg	35.9 mg	35.9 mg	35.9 mg
Threonine	63.8 mg	63.8 mg	63.8 mg	63.8 mg	63.8 mg
Tryptophan	20.3 mg	20.3 mg	20.3 mg	20.3 mg	20.3 mg
Valine	74.1 mg	74.1 mg	74.1 mg	74.1 mg	74.1 mg
Flavonoids	32.6 mg	32.6 mg	32.5 mg	32.5 mg	32.5 mg
Histidine	53.1 mg	53.1 mg	53.1 mg	53.1 mg	53.1 mg
Lutein / Zeaxanthin	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Lycopene	0.53 mg	0.53 mg	0.53 mg	0.53 mg	0.53 mg
Phenylalanine	69.2 mg	69.2 mg	69.2 mg	69.2 mg	69.2 mg
Purines	31.3 mg	31.3 mg	31.3 mg	31.3 mg	31.3 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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