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: Amritsari chole by Sri, with 40.8 g Vegetable oil · Choose another
| Nutrient | Amritsari chole by SriThe recipe as it is1 serving = 300 g | Amritsari chole with olive oilVegetable oil → Olive oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 90 Excellent | 90 Excellent |
| Calories | 387 kcal | 387 kcal |
| Total Fat | 15.8 g | 15.8 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.94 g | 1.92 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.19 g | 8.86 g |
| Omega-3 Fatty Acids | 0.23 g | 0.18 g |
| Polyunsaturated Fat | 6.32 g | 1.93 g |
| Omega-6 Fatty Acids | 6.09 g | 1.75 g |
| Vitamin E | 2.4 mg | 2.4 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.2 g | 0.2 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.21 g | 8.8 g |
| Protein | 15 g | 15 g |
| Water | 213 mL | 213 mL |
| Sodium | 43.1 mg | 43.1 mg |
| Total Carbohydrates | 52 g | 52 g |
| Sugar | 10.7 g | 10.7 g |
| Added Sugar | 0 g | 0 g |
| Iron | 5.92 mg | 5.98 mg |
| Calcium | 117 mg | 117 mg |
| Fiber | 16.8 g | 16.8 g |
| Magnesium | 130 mg | 130 mg |
| Potassium | 952 mg | 952 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 15 mg | 15 mg |
| Folate (B9) | 369 mcg | 369 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.67 mg | 1.67 mg |
| Phosphorus | 363 mg | 363 mg |
| Soluble Fiber | 1.57 g | 1.57 g |
| Vitamin A | 70.9 mcg RAE | 70.9 mcg RAE |
| Zinc | 2.19 mg | 2.2 mg |
| Chloride | 60.8 mg | 60.8 mg |
| Choline | 70.1 mg | 70 mg |
| Insoluble Fiber | 11.8 g | 11.8 g |
| Selenium | 6.78 mcg | 6.78 mcg |
| Thiamin (B1) | 0.36 mg | 0.36 mg |
| Vitamin B6 | 0.54 mg | 0.54 mg |
| Riboflavin (B2) | 0.19 mg | 0.19 mg |
| Copper | 0.71 mg | 0.71 mg |
| Pantothenic Acid (B5) | 1.23 mg | 1.23 mg |
| Vitamin K | 27.6 mcg | 31.3 mcg |
| Biotin (B7) | 13.8 mcg | 13.8 mcg |
| Fluoride | 0.13 mg | 0.13 mg |
| Manganese | 1.76 mg | 1.76 mg |
| Molybdenum | 72 mcg | 72 mcg |
| Chromium | 19.7 mcg | 19.7 mcg |
| Leucine | 1,170 mg | 1,170 mg |
| Lysine | 916 mg | 916 mg |
| Polyphenols | 832 mg | 853 mg |
| Beta-Carotene | 806 mcg | 821 mcg |
| Isoleucine | 702 mg | 702 mg |
| Methionine | 188 mg | 188 mg |
| Oxalates | 52.8 mg | 52.8 mg |
| Threonine | 617 mg | 617 mg |
| Tryptophan | 184 mg | 184 mg |
| Valine | 763 mg | 763 mg |
| Flavonoids | 275 mg | 275 mg |
| Histidine | 585 mg | 585 mg |
| Lutein / Zeaxanthin | 0.98 mg | 0.99 mg |
| Lycopene | 11 mg | 11 mg |
| Phenylalanine | 819 mg | 819 mg |
| Purines | 107 mg | 107 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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