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 Moqueca by Clarice, with 27.2 g Coconut oil · Choose another

Per 100 g Per serving

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Nutrient	Vegan Moqueca by ClariceThe recipe as it isper 100 g	Vegan Moqueca with olive oilCoconut oil → Olive oilper 100 g	Vegan Moqueca with mustard oilCoconut oil → Mustard oilper 100 g	Vegan Moqueca with sunflower oilCoconut oil → Sunflower oilper 100 g	Vegan Moqueca with canola oilCoconut oil → Canola oilper 100 g
Nutrient score	47 Good	48 Good	48 Good	48 Good	48 Good
Calories	81.9 kcal	81.8 kcal	81.8 kcal	81.8 kcal	81.8 kcal
Total Fat	6.71 g	6.71 g	6.71 g	6.71 g	6.71 g
Trans Fat	0 g	0 g	0 g	0 g	0.005 g
Saturated Fat	5.9 g	4.87 g	4.83 g	4.81 g	4.77 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.32 g	1.33 g	1.13 g	0.58 g	1.19 g
Omega-3 Fatty Acids	0.016 g	0.027 g	0.065 g	0.018 g	0.15 g
Polyunsaturated Fat	0.17 g	0.3 g	0.47 g	1.14 g	0.57 g
Omega-6 Fatty Acids	0.15 g	0.28 g	0.4 g	1.12 g	0.41 g
Vitamin E	0.54 mg	0.76 mg	0.9 mg	1.16 mg	0.8 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)	0.014 g	0.024 g	0.13 g	0.016 g	0.15 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	3.36 g	2.45 g	2.45 g	2.45 g	2.45 g
Omega-9 Fatty Acids	0.39 g	1.4 g	0.68 g	0.74 g	1.23 g
Protein	1.62 g	1.62 g	1.62 g	1.62 g	1.62 g
Water	85.8 mL	85.8 mL	85.8 mL	85.8 mL	85.8 mL
Sodium	124 mg	124 mg	124 mg	124 mg	124 mg
Total Carbohydrates	5.42 g	5.42 g	5.42 g	5.42 g	5.42 g
Sugar	2.97 g	2.97 g	2.97 g	2.97 g	2.97 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.93 mg	0.93 mg	0.93 mg	0.93 mg	0.93 mg
Calcium	26.6 mg	26.6 mg	26.6 mg	26.6 mg	26.6 mg
Fiber	1.67 g	1.67 g	1.67 g	1.67 g	1.67 g
Magnesium	21.8 mg	21.8 mg	21.8 mg	21.8 mg	21.8 mg
Potassium	207 mg	207 mg	207 mg	207 mg	207 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	27.6 mg	27.6 mg	27.6 mg	27.6 mg	27.6 mg
Folate (B9)	22.5 mcg	22.5 mcg	22.5 mcg	22.5 mcg	22.5 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.46 mg	0.46 mg	0.46 mg	0.46 mg	0.46 mg
Phosphorus	47.5 mg	47.5 mg	47.5 mg	47.5 mg	47.5 mg
Soluble Fiber	0.46 g	0.46 g	0.46 g	0.46 g	0.46 g
Vitamin A	35 mcg RAE	35 mcg RAE	35 mcg RAE	35 mcg RAE	35 mcg RAE
Zinc	0.35 mg	0.35 mg	0.35 mg	0.35 mg	0.35 mg
Chloride	114 mg	114 mg	114 mg	114 mg	114 mg
Choline	7.74 mg	7.73 mg	7.73 mg	7.73 mg	7.73 mg
Insoluble Fiber	1.06 g	1.06 g	1.06 g	1.06 g	1.06 g
Selenium	1.91 mcg	1.91 mcg	1.91 mcg	1.91 mcg	1.91 mcg
Thiamin (B1)	0.031 mg	0.031 mg	0.031 mg	0.031 mg	0.031 mg
Vitamin B6	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Riboflavin (B2)	0.033 mg	0.033 mg	0.033 mg	0.033 mg	0.033 mg
Copper	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Pantothenic Acid (B5)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Vitamin K	4.58 mcg	5.49 mcg	4.58 mcg	4.66 mcg	5.65 mcg
Biotin (B7)	0.28 mcg	0.28 mcg	0.28 mcg	0.28 mcg	0.28 mcg
Fluoride	0.004 mg	0.004 mg	0.004 mg	0.004 mg	0.004 mg
Manganese	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Molybdenum	0.034 mcg	0.034 mcg	0.034 mcg	0.034 mcg	0.034 mcg
Chromium	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg
Leucine	105 mg	105 mg	105 mg	105 mg	105 mg
Lysine	82.2 mg	82.2 mg	82.2 mg	82.2 mg	82.2 mg
Polyphenols	66.2 mg	69.2 mg	66.4 mg	66.2 mg	66.2 mg
Beta-Carotene	372 mcg	375 mcg	372 mcg	372 mcg	372 mcg
Isoleucine	68.9 mg	68.9 mg	68.9 mg	68.9 mg	68.9 mg
Methionine	22.1 mg	22.1 mg	22.1 mg	22.1 mg	22.1 mg
Oxalates	5.83 mg	5.83 mg	5.83 mg	5.83 mg	5.83 mg
Threonine	64.9 mg	64.9 mg	64.9 mg	64.9 mg	64.9 mg
Tryptophan	22.3 mg	22.3 mg	22.3 mg	22.3 mg	22.3 mg
Valine	81.4 mg	81.4 mg	81.4 mg	81.4 mg	81.4 mg
Flavonoids	30.8 mg	30.9 mg	30.9 mg	30.8 mg	30.8 mg
Histidine	69.2 mg	69.2 mg	69.2 mg	69.2 mg	69.2 mg
Lutein / Zeaxanthin	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Lycopene	0.4 mg	0.4 mg	0.4 mg	0.4 mg	0.4 mg
Phenylalanine	77.2 mg	77.2 mg	77.2 mg	77.2 mg	77.2 mg
Purines	12.2 mg	12.2 mg	12.2 mg	12.2 mg	12.2 mg
MSG (Monosodium Glutamate)	30.7 mg	30.7 mg	30.7 mg	30.7 mg	30.7 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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How an oil is used matters too: some are better for high heat, others for dressings. Talk to a doctor or a registered dietitian about fats and your health.

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