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: Vinegar Napa Cabbage recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Vinegar Napa Cabbage recipeThe recipe as it isper 100 g	Vinegar Napa Cabbage with olive oilVegetable oil → Olive oilper 100 g	Vinegar Napa Cabbage with mustard oilVegetable oil → Mustard oilper 100 g	Vinegar Napa Cabbage with coconut oilVegetable oil → Coconut oilper 100 g	Vinegar Napa Cabbage with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	79 Excellent	79 Excellent	79 Excellent	39 Fair	79 Excellent
Calories	95.2 kcal	95.2 kcal	95.2 kcal	95.6 kcal	95.2 kcal
Total Fat	6.1 g	6.1 g	6.1 g	6.1 g	6.1 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.81 g	0.8 g	0.68 g	4.54 g	0.61 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.12 g	4.08 g	3.33 g	0.43 g	1.36 g
Omega-3 Fatty Acids	0.15 g	0.12 g	0.26 g	0.087 g	0.092 g
Polyunsaturated Fat	3.14 g	0.8 g	1.39 g	0.33 g	3.8 g
Omega-6 Fatty Acids	2.99 g	0.67 g	1.13 g	0.24 g	3.71 g
Vitamin E	1.5 mg	1.5 mg	2.02 mg	0.72 mg	2.95 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)	0.14 g	0.14 g	0.54 g	0.11 g	0.12 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	3.26 g	0 g
Omega-9 Fatty Acids	1.55 g	4 g	1.39 g	0.35 g	1.6 g
Protein	3.01 g	3.01 g	3.01 g	3.01 g	3.01 g
Water	79.6 mL	79.6 mL	79.6 mL	79.6 mL	79.6 mL
Sodium	275 mg	275 mg	275 mg	275 mg	275 mg
Total Carbohydrates	9.33 g	9.33 g	9.33 g	9.33 g	9.33 g
Sugar	3.84 g	3.84 g	3.84 g	3.84 g	3.84 g
Added Sugar	0.84 g	0.84 g	0.84 g	0.84 g	0.84 g
Iron	1.91 mg	1.94 mg	1.91 mg	1.91 mg	1.91 mg
Calcium	220 mg	221 mg	220 mg	221 mg	220 mg
Fiber	2.59 g	2.59 g	2.59 g	2.59 g	2.59 g
Magnesium	43.2 mg	43.2 mg	43.2 mg	43.2 mg	43.2 mg
Potassium	569 mg	569 mg	569 mg	569 mg	569 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	92.4 mg	92.4 mg	92.4 mg	92.4 mg	92.4 mg
Folate (B9)	160 mcg	160 mcg	160 mcg	160 mcg	160 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.97 mg	0.97 mg	0.97 mg	0.97 mg	0.97 mg
Phosphorus	72.2 mg	72.2 mg	72.2 mg	72.2 mg	72.2 mg
Soluble Fiber	0.86 g	0.86 g	0.86 g	0.86 g	0.86 g
Vitamin A	51.3 mcg RAE	51.3 mcg RAE	51.3 mcg RAE	51.3 mcg RAE	51.3 mcg RAE
Zinc	0.53 mg	0.53 mg	0.53 mg	0.53 mg	0.54 mg
Chloride	184 mg	184 mg	184 mg	184 mg	184 mg
Choline	17.1 mg	17.1 mg	17.1 mg	17.1 mg	17.1 mg
Insoluble Fiber	2.13 g	2.13 g	2.13 g	2.13 g	2.13 g
Selenium	2.16 mcg	2.16 mcg	2.16 mcg	2.16 mcg	2.16 mcg
Thiamin (B1)	0.09 mg	0.09 mg	0.09 mg	0.09 mg	0.09 mg
Vitamin B6	0.52 mg	0.52 mg	0.52 mg	0.52 mg	0.52 mg
Riboflavin (B2)	0.077 mg	0.077 mg	0.077 mg	0.077 mg	0.077 mg
Copper	0.07 mg	0.07 mg	0.07 mg	0.07 mg	0.07 mg
Pantothenic Acid (B5)	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Vitamin K	92.6 mcg	94.5 mcg	91.2 mcg	91.2 mcg	91.5 mcg
Biotin (B7)	1.02 mcg	1.02 mcg	1.02 mcg	1.02 mcg	1.02 mcg
Fluoride	0.006 mg	0.006 mg	0.006 mg	0.006 mg	0.006 mg
Manganese	0.48 mg	0.48 mg	0.48 mg	0.48 mg	0.48 mg
Molybdenum	0.075 mcg	0.075 mcg	0.075 mcg	0.075 mcg	0.075 mcg
Chromium	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg
Leucine	269 mg	269 mg	269 mg	269 mg	269 mg
Lysine	174 mg	174 mg	174 mg	174 mg	174 mg
Polyphenols	121 mg	132 mg	122 mg	121 mg	121 mg
Beta-Carotene	393 mcg	401 mcg	393 mcg	393 mcg	393 mcg
Isoleucine	180 mg	180 mg	180 mg	180 mg	180 mg
Methionine	49.6 mg	49.6 mg	49.6 mg	49.6 mg	49.6 mg
Oxalates	41.5 mg	41.5 mg	41.5 mg	41.5 mg	41.5 mg
Threonine	147 mg	147 mg	147 mg	147 mg	147 mg
Tryptophan	47.1 mg	47.1 mg	47.1 mg	47.1 mg	47.1 mg
Valine	204 mg	204 mg	204 mg	204 mg	204 mg
Flavonoids	21.4 mg	21.5 mg	21.5 mg	21.4 mg	21.4 mg
Histidine	129 mg	129 mg	129 mg	129 mg	129 mg
Lutein / Zeaxanthin	0.16 mg	0.17 mg	0.16 mg	0.16 mg	0.17 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	162 mg	162 mg	162 mg	162 mg	162 mg
Purines	33.4 mg	33.4 mg	33.4 mg	33.4 mg	33.4 mg
MSG (Monosodium Glutamate)	37.4 mg	37.4 mg	37.4 mg	37.4 mg	37.4 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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