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: Aloo Gobi Cauliflower Potato curry by Priya, with 40.8 g Vegetable oil · Choose another
| Nutrient | Aloo Gobi Cauliflower Potato curry by PriyaThe recipe as it is1 serving = 213 g | Aloo Gobi Cauliflower Potato curry with olive oilVegetable oil → Olive oil1 serving = 213 g |
|---|---|---|
| Nutrient score | 88 Excellent | 88 Excellent |
| Calories | 265 kcal | 265 kcal |
| Total Fat | 11.2 g | 11.2 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.64 g | 1.62 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.84 g | 7.51 g |
| Omega-3 Fatty Acids | 0.17 g | 0.12 g |
| Polyunsaturated Fat | 5.62 g | 1.23 g |
| Omega-6 Fatty Acids | 5.45 g | 1.11 g |
| Vitamin E | 1.94 mg | 1.94 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.11 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.89 g | 7.48 g |
| Protein | 6.37 g | 6.37 g |
| Water | 153 mL | 153 mL |
| Sodium | 61.4 mg | 61.4 mg |
| Total Carbohydrates | 38.5 g | 38.5 g |
| Sugar | 5.58 g | 5.58 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.65 mg | 2.71 mg |
| Calcium | 72.3 mg | 72.4 mg |
| Fiber | 7.33 g | 7.33 g |
| Magnesium | 67.1 mg | 67.1 mg |
| Potassium | 1,162 mg | 1,162 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 102 mg | 102 mg |
| Folate (B9) | 109 mcg | 109 mcg |
| Iodine | 1.88 mcg | 1.88 mcg |
| Niacin (B3) | 2.5 mg | 2.5 mg |
| Phosphorus | 165 mg | 165 mg |
| Soluble Fiber | 1.73 g | 1.73 g |
| Vitamin A | 30.3 mcg RAE | 30.3 mcg RAE |
| Zinc | 1 mg | 1 mg |
| Chloride | 60.2 mg | 60.2 mg |
| Choline | 78.7 mg | 78.6 mg |
| Insoluble Fiber | 5.93 g | 5.93 g |
| Selenium | 1.63 mcg | 1.63 mcg |
| Thiamin (B1) | 0.22 mg | 0.22 mg |
| Vitamin B6 | 0.77 mg | 0.77 mg |
| Riboflavin (B2) | 0.15 mg | 0.15 mg |
| Copper | 0.28 mg | 0.28 mg |
| Pantothenic Acid (B5) | 1.41 mg | 1.41 mg |
| Vitamin K | 47.6 mcg | 51.2 mcg |
| Biotin (B7) | 2.66 mcg | 2.66 mcg |
| Fluoride | 1.27 mg | 1.27 mg |
| Manganese | 0.59 mg | 0.59 mg |
| Molybdenum | 1.28 mcg | 1.28 mcg |
| Chromium | 3.79 mcg | 3.79 mcg |
| Leucine | 427 mg | 427 mg |
| Lysine | 364 mg | 364 mg |
| Polyphenols | 313 mg | 333 mg |
| Beta-Carotene | 380 mcg | 395 mcg |
| Isoleucine | 271 mg | 271 mg |
| Methionine | 90.2 mg | 90.2 mg |
| Oxalates | 88.1 mg | 88.1 mg |
| Threonine | 262 mg | 262 mg |
| Tryptophan | 82.6 mg | 82.6 mg |
| Valine | 328 mg | 328 mg |
| Flavonoids | 88.7 mg | 88.9 mg |
| Histidine | 372 mg | 372 mg |
| Lutein / Zeaxanthin | 0.71 mg | 0.72 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 312 mg | 312 mg |
| Purines | 56.8 mg | 56.8 mg |
| MSG (Monosodium Glutamate) | 325 mg | 325 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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