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: Beetroot Borscht soup by Anna, with 27.2 g Vegetable oil · Choose another
| Nutrient | Beetroot Borscht soup by AnnaThe recipe as it is1 serving = 400 g | Beetroot Borscht soup with olive oilVegetable oil → Olive oil1 serving = 400 g |
|---|---|---|
| Nutrient score | 56 Good | 56 Good |
| Calories | 220 kcal | 220 kcal |
| Total Fat | 5.37 g | 5.37 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.71 g | 0.7 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.77 g | 3.4 g |
| Omega-3 Fatty Acids | 0.14 g | 0.12 g |
| Polyunsaturated Fat | 2.64 g | 0.69 g |
| Omega-6 Fatty Acids | 2.5 g | 0.57 g |
| Vitamin E | 1.25 mg | 1.25 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.085 g | 0.085 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.28 g | 3.32 g |
| Protein | 6.03 g | 6.03 g |
| Water | 344 mL | 344 mL |
| Sodium | 1,306 mg | 1,306 mg |
| Total Carbohydrates | 40.5 g | 40.5 g |
| Sugar | 14.1 g | 14.1 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.06 mg | 3.08 mg |
| Calcium | 108 mg | 108 mg |
| Fiber | 8.75 g | 8.75 g |
| Magnesium | 84.6 mg | 84.6 mg |
| Potassium | 1,319 mg | 1,319 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 61.4 mg | 61.4 mg |
| Folate (B9) | 185 mcg | 185 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.24 mg | 2.24 mg |
| Phosphorus | 191 mg | 191 mg |
| Soluble Fiber | 2.52 g | 2.52 g |
| Vitamin A | 203 mcg RAE | 203 mcg RAE |
| Zinc | 1.23 mg | 1.23 mg |
| Chloride | 1,638 mg | 1,638 mg |
| Choline | 38.9 mg | 38.9 mg |
| Insoluble Fiber | 6.48 g | 6.48 g |
| Selenium | 2.36 mcg | 2.36 mcg |
| Thiamin (B1) | 0.22 mg | 0.22 mg |
| Vitamin B6 | 0.65 mg | 0.65 mg |
| Riboflavin (B2) | 0.17 mg | 0.17 mg |
| Copper | 0.31 mg | 0.31 mg |
| Pantothenic Acid (B5) | 0.9 mg | 0.9 mg |
| Vitamin K | 72.9 mcg | 74.5 mcg |
| Biotin (B7) | 2.02 mcg | 2.02 mcg |
| Fluoride | 0.13 mg | 0.13 mg |
| Manganese | 0.97 mg | 0.97 mg |
| Molybdenum | 1.7 mcg | 1.7 mcg |
| Chromium | 0.71 mcg | 0.71 mcg |
| Leucine | 444 mg | 444 mg |
| Lysine | 376 mg | 376 mg |
| Polyphenols | 302 mg | 311 mg |
| Beta-Carotene | 2,261 mcg | 2,268 mcg |
| Isoleucine | 318 mg | 318 mg |
| Methionine | 83.3 mg | 83.3 mg |
| Oxalates | 772 mg | 772 mg |
| Sodium Nitrite / Nitrate | 110 mg | 110 mg |
| Threonine | 281 mg | 281 mg |
| Tryptophan | 83.8 mg | 83.8 mg |
| Valine | 370 mg | 370 mg |
| Flavonoids | 120 mg | 121 mg |
| Histidine | 399 mg | 399 mg |
| Lutein / Zeaxanthin | 0.61 mg | 0.61 mg |
| Lycopene | 1.39 mg | 1.39 mg |
| Phenylalanine | 315 mg | 315 mg |
| Purines | 69.4 mg | 69.4 mg |
| MSG (Monosodium Glutamate) | 37.5 mg | 37.5 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
