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: Atakilt Wat by Debbie, with 40.8 g Vegetable oil · Choose another
| Nutrient | Atakilt Wat by DebbieThe recipe as it is1 serving = 213 g | Atakilt Wat with olive oilVegetable oil → Olive oil1 serving = 213 g |
|---|---|---|
| Nutrient score | 92 Excellent | 92 Excellent |
| Calories | 243 kcal | 243 kcal |
| Total Fat | 10.6 g | 10.6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.49 g | 1.47 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.8 g | 7.48 g |
| Omega-3 Fatty Acids | 0.18 g | 0.13 g |
| Polyunsaturated Fat | 5.6 g | 1.21 g |
| Omega-6 Fatty Acids | 5.42 g | 1.08 g |
| Vitamin E | 1.89 mg | 1.89 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.14 g | 0.14 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.88 g | 7.47 g |
| Protein | 4.79 g | 4.79 g |
| Water | 159 mL | 159 mL |
| Sodium | 50.8 mg | 50.8 mg |
| Total Carbohydrates | 35 g | 35 g |
| Sugar | 8.56 g | 8.56 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.87 mg | 1.93 mg |
| Calcium | 89.8 mg | 89.9 mg |
| Fiber | 7.21 g | 7.21 g |
| Magnesium | 50.1 mg | 50.1 mg |
| Potassium | 846 mg | 846 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 68.8 mg | 68.8 mg |
| Folate (B9) | 94 mcg | 94 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.76 mg | 1.76 mg |
| Phosphorus | 124 mg | 124 mg |
| Soluble Fiber | 1.87 g | 1.87 g |
| Vitamin A | 257 mcg RAE | 257 mcg RAE |
| Zinc | 0.76 mg | 0.76 mg |
| Chloride | 35.7 mg | 35.7 mg |
| Choline | 32.7 mg | 32.7 mg |
| Insoluble Fiber | 5.32 g | 5.32 g |
| Selenium | 2.02 mcg | 2.02 mcg |
| Thiamin (B1) | 0.21 mg | 0.21 mg |
| Vitamin B6 | 0.61 mg | 0.61 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.19 mg | 0.19 mg |
| Pantothenic Acid (B5) | 0.73 mg | 0.73 mg |
| Vitamin K | 94.3 mcg | 97.9 mcg |
| Biotin (B7) | 2.81 mcg | 2.81 mcg |
| Fluoride | 0.02 mg | 0.02 mg |
| Manganese | 0.57 mg | 0.57 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 334 mg | 334 mg |
| Lysine | 288 mg | 288 mg |
| Polyphenols | 298 mg | 318 mg |
| Beta-Carotene | 2,544 mcg | 2,559 mcg |
| Isoleucine | 221 mg | 221 mg |
| Methionine | 64.9 mg | 64.9 mg |
| Oxalates | 79.7 mg | 79.7 mg |
| Threonine | 206 mg | 206 mg |
| Tryptophan | 62.7 mg | 62.7 mg |
| Valine | 262 mg | 262 mg |
| Flavonoids | 143 mg | 143 mg |
| Histidine | 286 mg | 286 mg |
| Lutein / Zeaxanthin | 0.13 mg | 0.14 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 237 mg | 237 mg |
| Purines | 48.5 mg | 48.5 mg |
| MSG (Monosodium Glutamate) | 56.3 mg | 56.3 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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