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: Acarajé vegano recipe, with 426 g Palm oil · Choose another
| Nutrient | Acarajé vegano recipeThe recipe as it is1 serving = 200 g | Acarajé vegano with olive oilPalm oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 25 Low | 62 Very good |
| Calories | 1,274 kcal | 1,274 kcal |
| Total Fat | 108 g | 108 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 52.8 g | 15 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 39.7 g | 78.1 g |
| Omega-3 Fatty Acids | 0.38 g | 0.91 g |
| Polyunsaturated Fat | 10.6 g | 11.9 g |
| Omega-6 Fatty Acids | 10.2 g | 11 g |
| Vitamin E | 18.5 mg | 16.9 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.59 g | 1.01 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 39.7 g | 78.1 g |
| Protein | 22.7 g | 22.7 g |
| Water | 5.56 mL | 5.56 mL |
| Sodium | 26.1 mg | 26.1 mg |
| Total Carbohydrates | 60.6 g | 60.6 g |
| Sugar | 8.1 g | 8.1 g |
| Added Sugar | 0 g | 0 g |
| Iron | 7.93 mg | 8.53 mg |
| Calcium | 113 mg | 114 mg |
| Fiber | 10.7 g | 10.7 g |
| Magnesium | 170 mg | 170 mg |
| Potassium | 1,096 mg | 1,097 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 2.78 mg | 2.78 mg |
| Folate (B9) | 606 mcg | 606 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.31 mg | 2.31 mg |
| Phosphorus | 418 mg | 418 mg |
| Soluble Fiber | 2.19 g | 2.19 g |
| Vitamin A | 0.38 mcg RAE | 0.38 mcg RAE |
| Zinc | 3.25 mg | 3.31 mg |
| Chloride | 23.7 mg | 23.7 mg |
| Choline | 87.5 mg | 87.5 mg |
| Insoluble Fiber | 14.2 g | 14.2 g |
| Selenium | 7.95 mcg | 7.95 mcg |
| Thiamin (B1) | 0.82 mg | 0.82 mg |
| Vitamin B6 | 0.55 mg | 0.55 mg |
| Riboflavin (B2) | 0.22 mg | 0.22 mg |
| Copper | 0.91 mg | 0.91 mg |
| Pantothenic Acid (B5) | 1.42 mg | 1.42 mg |
| Vitamin K | 10.2 mcg | 65.8 mcg |
| Biotin (B7) | 19.3 mcg | 19.3 mcg |
| Fluoride | 0.095 mg | 0.095 mg |
| Manganese | 1.66 mg | 1.66 mg |
| Molybdenum | 175 mcg | 175 mcg |
| Chromium | 14.2 mcg | 14.2 mcg |
| Leucine | 1,776 mg | 1,776 mg |
| Lysine | 1,515 mg | 1,515 mg |
| Polyphenols | 198 mg | 385 mg |
| Beta-Carotene | 31,954 mcg | 174 mcg |
| Isoleucine | 1,105 mg | 1,105 mg |
| Methionine | 242 mg | 242 mg |
| Oxalates | 46.3 mg | 46.3 mg |
| Threonine | 868 mg | 868 mg |
| Tryptophan | 270 mg | 270 mg |
| Valine | 1,204 mg | 1,204 mg |
| Flavonoids | 82.2 mg | 79 mg |
| Histidine | 742 mg | 742 mg |
| Lutein / Zeaxanthin | 0.65 mg | 0.28 mg |
| Lycopene | 0.11 mg | 0 mg |
| Phenylalanine | 1,248 mg | 1,248 mg |
| Purines | 117 mg | 117 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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