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 Mushroom Bourguignon recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Vegan Mushroom Bourguignon recipeThe recipe as it isper 100 g	Vegan Mushroom Bourguignon with mustard oilOlive oil → Mustard oilper 100 g	Vegan Mushroom Bourguignon with coconut oilOlive oil → Coconut oilper 100 g	Vegan Mushroom Bourguignon with sunflower oilOlive oil → Sunflower oilper 100 g	Vegan Mushroom Bourguignon with canola oilOlive oil → Canola oilper 100 g
Nutrient score	90 Excellent	90 Excellent	73 Very good	90 Excellent	90 Excellent
Calories	71.2 kcal	71.2 kcal	71.3 kcal	71.2 kcal	71.2 kcal
Total Fat	1.86 g	1.86 g	1.86 g	1.86 g	1.86 g
Trans Fat	0 g	0 g	0 g	0 g	0.005 g
Saturated Fat	0.25 g	0.22 g	1.42 g	0.2 g	0.15 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.26 g	1.02 g	0.12 g	0.41 g	1.09 g
Omega-3 Fatty Acids	0.019 g	0.062 g	0.008 g	0.009 g	0.16 g
Polyunsaturated Fat	0.23 g	0.41 g	0.08 g	1.17 g	0.53 g
Omega-6 Fatty Acids	0.21 g	0.35 g	0.073 g	1.16 g	0.36 g
Vitamin E	0.48 mg	0.64 mg	0.24 mg	0.94 mg	0.53 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)	0.022 g	0.15 g	0.01 g	0.013 g	0.16 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.02 g	0 g	0 g
Omega-9 Fatty Acids	1.25 g	0.43 g	0.11 g	0.5 g	1.05 g
Protein	1.94 g	1.94 g	1.94 g	1.94 g	1.94 g
Water	84.9 mL	84.9 mL	84.9 mL	84.9 mL	84.9 mL
Sodium	119 mg	119 mg	119 mg	119 mg	119 mg
Total Carbohydrates	7.02 g	7.02 g	7.02 g	7.02 g	7.02 g
Sugar	2.82 g	2.82 g	2.82 g	2.82 g	2.82 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.75 mg	0.74 mg	0.74 mg	0.74 mg	0.74 mg
Calcium	21.4 mg	21.4 mg	21.4 mg	21.4 mg	21.4 mg
Fiber	1.44 g	1.44 g	1.44 g	1.44 g	1.44 g
Magnesium	16 mg	16 mg	16 mg	16 mg	16 mg
Potassium	323 mg	323 mg	323 mg	323 mg	323 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.25 mcg	0.25 mcg	0.25 mcg	0.25 mcg	0.25 mcg
Vitamin C	6.99 mg	6.99 mg	6.99 mg	6.99 mg	6.99 mg
Folate (B9)	19.3 mcg	19.3 mcg	19.3 mcg	19.3 mcg	19.3 mcg
Iodine	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg
Niacin (B3)	2.2 mg	2.2 mg	2.2 mg	2.2 mg	2.2 mg
Phosphorus	83.9 mg	83.9 mg	83.9 mg	83.9 mg	83.9 mg
Soluble Fiber	0.43 g	0.43 g	0.43 g	0.43 g	0.43 g
Vitamin A	104 mcg RAE	104 mcg RAE	104 mcg RAE	104 mcg RAE	104 mcg RAE
Zinc	0.43 mg	0.43 mg	0.43 mg	0.43 mg	0.43 mg
Chloride	54.3 mg	54.3 mg	54.3 mg	54.3 mg	54.3 mg
Choline	15 mg	15 mg	15 mg	15 mg	15 mg
Insoluble Fiber	1.24 g	1.24 g	1.24 g	1.24 g	1.24 g
Selenium	5.22 mcg	5.22 mcg	5.22 mcg	5.22 mcg	5.22 mcg
Thiamin (B1)	0.074 mg	0.074 mg	0.074 mg	0.074 mg	0.074 mg
Vitamin B6	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Riboflavin (B2)	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Copper	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Pantothenic Acid (B5)	0.87 mg	0.87 mg	0.87 mg	0.87 mg	0.87 mg
Vitamin K	33.7 mcg	32.7 mcg	32.7 mcg	32.8 mcg	33.9 mcg
Biotin (B7)	3.06 mcg	3.06 mcg	3.06 mcg	3.06 mcg	3.06 mcg
Fluoride	0.068 mg	0.068 mg	0.068 mg	0.068 mg	0.068 mg
Manganese	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Molybdenum	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg
Chromium	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg
Leucine	124 mg	124 mg	124 mg	124 mg	124 mg
Lysine	88.2 mg	88.2 mg	88.2 mg	88.2 mg	88.2 mg
Polyphenols	182 mg	179 mg	179 mg	179 mg	179 mg
Beta-Carotene	1,080 mcg	1,078 mcg	1,078 mcg	1,078 mcg	1,078 mcg
Isoleucine	80.6 mg	80.6 mg	80.6 mg	80.6 mg	80.6 mg
Methionine	30.9 mg	30.9 mg	30.9 mg	30.9 mg	30.9 mg
Oxalates	39.2 mg	39.2 mg	39.2 mg	39.2 mg	39.2 mg
Threonine	88.7 mg	88.7 mg	88.7 mg	88.7 mg	88.7 mg
Tryptophan	27.9 mg	27.9 mg	27.9 mg	27.9 mg	27.9 mg
Valine	102 mg	102 mg	102 mg	102 mg	102 mg
Flavonoids	71 mg	71 mg	71 mg	71 mg	71 mg
Histidine	83.5 mg	83.5 mg	83.5 mg	83.5 mg	83.5 mg
Lutein / Zeaxanthin	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Lycopene	0.93 mg	0.93 mg	0.93 mg	0.93 mg	0.93 mg
Phenylalanine	94.4 mg	94.4 mg	94.4 mg	94.4 mg	94.4 mg
Purines	49.4 mg	49.4 mg	49.4 mg	49.4 mg	49.4 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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