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: Zucchini Poriyal with Extra Virgin Olive Oil recipe, with 4.53 g Extra virgin olive oil · Choose another

Per 100 g Per serving

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Nutrient	Zucchini Poriyal with Extra Virgin Olive Oil recipeThe recipe as it isper 100 g	Zucchini Poriyal with Olive oilExtra virgin olive oil → Olive oilper 100 g	Zucchini Poriyal with Mustard oilExtra virgin olive oil → Mustard oilper 100 g	Zucchini Poriyal with Coconut oilExtra virgin olive oil → Coconut oilper 100 g	Zucchini Poriyal with Sunflower oilExtra virgin olive oil → Sunflower oilper 100 g
Nutrient score	28 Low	28 Low	29 Low	25 Low	29 Low
Calories	47.5 kcal	47.5 kcal	47.5 kcal	47.6 kcal	47.5 kcal
Total Fat	2.83 g	2.83 g	2.83 g	2.83 g	2.83 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.44 g	1.44 g	1.42 g	2.09 g	1.41 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.82 g	0.82 g	0.69 g	0.18 g	0.34 g
Omega-3 Fatty Acids	0.039 g	0.039 g	0.062 g	0.032 g	0.033 g
Polyunsaturated Fat	0.23 g	0.23 g	0.33 g	0.14 g	0.75 g
Omega-6 Fatty Acids	0.19 g	0.19 g	0.27 g	0.11 g	0.72 g
Vitamin E	0.38 mg	0.38 mg	0.47 mg	0.24 mg	0.63 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)	0.03 g	0.03 g	0.099 g	0.023 g	0.025 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0.59 g	0.59 g	0.59 g	1.16 g	0.59 g
Omega-9 Fatty Acids	0.81 g	0.81 g	0.35 g	0.17 g	0.39 g
Protein	1.69 g	1.69 g	1.69 g	1.69 g	1.69 g
Water	89.7 mL	89.7 mL	89.7 mL	89.7 mL	89.7 mL
Sodium	250 mg	250 mg	250 mg	250 mg	250 mg
Total Carbohydrates	5.05 g	5.05 g	5.05 g	5.05 g	5.05 g
Sugar	2.76 g	2.76 g	2.76 g	2.76 g	2.76 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.75 mg	0.75 mg	0.74 mg	0.74 mg	0.74 mg
Calcium	27.9 mg	27.9 mg	27.9 mg	27.9 mg	27.9 mg
Fiber	1.76 g	1.76 g	1.76 g	1.76 g	1.76 g
Magnesium	24.2 mg	24.2 mg	24.2 mg	24.2 mg	24.2 mg
Potassium	282 mg	282 mg	282 mg	282 mg	282 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	25.1 mg	25.1 mg	25.1 mg	25.1 mg	25.1 mg
Folate (B9)	29.4 mcg	29.4 mcg	29.4 mcg	29.4 mcg	29.4 mcg
Iodine	12.4 mcg	12.4 mcg	12.4 mcg	12.4 mcg	12.4 mcg
Niacin (B3)	0.52 mg	0.52 mg	0.52 mg	0.52 mg	0.52 mg
Phosphorus	47.4 mg	47.4 mg	47.4 mg	47.4 mg	47.4 mg
Soluble Fiber	0.41 g	0.41 g	0.41 g	0.41 g	0.41 g
Vitamin A	12.9 mcg RAE	12.9 mcg RAE	12.9 mcg RAE	12.9 mcg RAE	12.9 mcg RAE
Zinc	0.41 mg	0.41 mg	0.41 mg	0.41 mg	0.41 mg
Chloride	376 mg	376 mg	376 mg	376 mg	376 mg
Choline	10.2 mg	10.2 mg	10.2 mg	10.2 mg	10.2 mg
Insoluble Fiber	1.3 g	1.3 g	1.3 g	1.3 g	1.3 g
Selenium	0.81 mcg	0.81 mcg	0.81 mcg	0.81 mcg	0.81 mcg
Thiamin (B1)	0.053 mg	0.053 mg	0.053 mg	0.053 mg	0.053 mg
Vitamin B6	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Riboflavin (B2)	0.089 mg	0.089 mg	0.089 mg	0.089 mg	0.089 mg
Copper	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Pantothenic Acid (B5)	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Vitamin K	6.53 mcg	6.53 mcg	5.95 mcg	5.96 mcg	6 mcg
Biotin (B7)	1.06 mcg	1.06 mcg	1.06 mcg	1.06 mcg	1.06 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	146 mg	146 mg	146 mg	146 mg	146 mg
Lysine	131 mg	131 mg	131 mg	131 mg	131 mg
Polyphenols	49.3 mg	49.3 mg	47.6 mg	47.4 mg	47.4 mg
Beta-Carotene	207 mcg	207 mcg	205 mcg	205 mcg	205 mcg
Isoleucine	103 mg	103 mg	103 mg	103 mg	103 mg
Methionine	36 mg	36 mg	36 mg	36 mg	36 mg
Oxalates	11.4 mg	11.4 mg	11.4 mg	11.4 mg	11.4 mg
Threonine	102 mg	102 mg	102 mg	102 mg	102 mg
Tryptophan	32.8 mg	32.8 mg	32.8 mg	32.8 mg	32.8 mg
Valine	119 mg	119 mg	119 mg	119 mg	119 mg
Flavonoids	19.1 mg	19.1 mg	19.1 mg	19.1 mg	19.1 mg
Histidine	67.4 mg	67.4 mg	67.4 mg	67.4 mg	67.4 mg
Lutein / Zeaxanthin	0.44 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	116 mg	116 mg	116 mg	116 mg	116 mg
Purines	9.81 mg	9.81 mg	9.81 mg	9.81 mg	9.81 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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