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: Vegetarian Bibimbap by Sri, with 40.8 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Vegetarian Bibimbap by SriThe recipe as it isper 100 g	Vegetarian Bibimbap with olive oilVegetable oil → Olive oilper 100 g	Vegetarian Bibimbap with mustard oilVegetable oil → Mustard oilper 100 g	Vegetarian Bibimbap with coconut oilVegetable oil → Coconut oilper 100 g	Vegetarian Bibimbap with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	78 Excellent	78 Excellent	78 Excellent	55 Good	78 Excellent
Calories	98.2 kcal	98.2 kcal	98.2 kcal	98.4 kcal	98.2 kcal
Total Fat	4.64 g	4.64 g	4.64 g	4.64 g	4.64 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.68 g	0.68 g	0.62 g	2.43 g	0.59 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.66 g	2.58 g	2.23 g	0.87 g	1.31 g
Omega-3 Fatty Acids	0.073 g	0.061 g	0.12 g	0.043 g	0.045 g
Polyunsaturated Fat	2.21 g	1.11 g	1.39 g	0.89 g	2.52 g
Omega-6 Fatty Acids	2.13 g	1.05 g	1.26 g	0.85 g	2.47 g
Vitamin E	0.82 mg	0.82 mg	1.06 mg	0.45 mg	1.5 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)	0.053 g	0.053 g	0.24 g	0.036 g	0.04 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.53 g	0 g
Omega-9 Fatty Acids	1.42 g	2.56 g	1.34 g	0.85 g	1.44 g
Protein	2.29 g	2.29 g	2.29 g	2.29 g	2.29 g
Water	79.6 mL	79.6 mL	79.6 mL	79.6 mL	79.6 mL
Sodium	247 mg	247 mg	247 mg	247 mg	247 mg
Total Carbohydrates	12.6 g	12.6 g	12.6 g	12.6 g	12.6 g
Sugar	2.65 g	2.65 g	2.65 g	2.65 g	2.65 g
Added Sugar	0.92 g	0.92 g	0.92 g	0.92 g	0.92 g
Iron	0.76 mg	0.78 mg	0.76 mg	0.76 mg	0.76 mg
Calcium	26.3 mg	26.3 mg	26.3 mg	26.3 mg	26.3 mg
Fiber	1.42 g	1.42 g	1.42 g	1.42 g	1.42 g
Magnesium	24.6 mg	24.6 mg	24.6 mg	24.6 mg	24.6 mg
Potassium	217 mg	217 mg	217 mg	217 mg	217 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.038 mcg	0.038 mcg	0.038 mcg	0.038 mcg	0.038 mcg
Vitamin C	8.94 mg	8.94 mg	8.94 mg	8.94 mg	8.94 mg
Folate (B9)	42.4 mcg	42.4 mcg	42.4 mcg	42.4 mcg	42.4 mcg
Iodine	0.13 mcg	0.13 mcg	0.13 mcg	0.13 mcg	0.13 mcg
Niacin (B3)	0.96 mg	0.96 mg	0.96 mg	0.96 mg	0.96 mg
Phosphorus	53.5 mg	53.5 mg	53.5 mg	53.5 mg	53.5 mg
Soluble Fiber	0.36 g	0.36 g	0.36 g	0.36 g	0.36 g
Vitamin A	144 mcg RAE	144 mcg RAE	144 mcg RAE	144 mcg RAE	144 mcg RAE
Zinc	0.72 mg	0.72 mg	0.72 mg	0.72 mg	0.72 mg
Chloride	258 mg	258 mg	258 mg	258 mg	258 mg
Choline	10.2 mg	10.2 mg	10.2 mg	10.2 mg	10.2 mg
Insoluble Fiber	1.03 g	1.03 g	1.03 g	1.03 g	1.03 g
Selenium	4.96 mcg	4.96 mcg	4.96 mcg	4.96 mcg	4.96 mcg
Thiamin (B1)	0.061 mg	0.061 mg	0.061 mg	0.061 mg	0.061 mg
Vitamin B6	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Riboflavin (B2)	0.095 mg	0.095 mg	0.095 mg	0.095 mg	0.095 mg
Copper	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Pantothenic Acid (B5)	0.35 mg	0.35 mg	0.35 mg	0.35 mg	0.35 mg
Vitamin K	63.8 mcg	64.7 mcg	63.1 mcg	63.2 mcg	63.3 mcg
Biotin (B7)	1.41 mcg	1.41 mcg	1.41 mcg	1.41 mcg	1.41 mcg
Fluoride	0.029 mg	0.029 mg	0.029 mg	0.029 mg	0.029 mg
Manganese	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Molybdenum	0.25 mcg	0.25 mcg	0.25 mcg	0.25 mcg	0.25 mcg
Chromium	0.016 mcg	0.016 mcg	0.016 mcg	0.016 mcg	0.016 mcg
Leucine	167 mg	167 mg	167 mg	167 mg	167 mg
Lysine	116 mg	116 mg	116 mg	116 mg	116 mg
Polyphenols	73.5 mg	78.6 mg	73.9 mg	73.5 mg	73.5 mg
Beta-Carotene	1,513 mcg	1,517 mcg	1,513 mcg	1,513 mcg	1,513 mcg
Isoleucine	106 mg	106 mg	106 mg	106 mg	106 mg
Methionine	38.6 mg	38.6 mg	38.6 mg	38.6 mg	38.6 mg
Oxalates	129 mg	129 mg	129 mg	129 mg	129 mg
Sodium Nitrite / Nitrate	3 mg	3 mg	3 mg	3 mg	3 mg
Threonine	97.3 mg	97.3 mg	97.3 mg	97.3 mg	97.3 mg
Tryptophan	30.5 mg	30.5 mg	30.5 mg	30.5 mg	30.5 mg
Valine	125 mg	125 mg	125 mg	125 mg	125 mg
Flavonoids	14.1 mg	14.1 mg	14.1 mg	14.1 mg	14.1 mg
Histidine	81 mg	81 mg	81 mg	81 mg	81 mg
Lutein / Zeaxanthin	1.62 mg	1.62 mg	1.62 mg	1.62 mg	1.62 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	121 mg	121 mg	121 mg	121 mg	121 mg
Purines	32.8 mg	32.8 mg	32.8 mg	32.8 mg	32.8 mg
MSG (Monosodium Glutamate)	248 mg	248 mg	248 mg	248 mg	248 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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