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: Besan Chilla chickpea pancake by Priya, with 27.2 g Vegetable oil · Choose another
| Nutrient | Besan Chilla chickpea pancake by PriyaThe recipe as it is1 serving = 225 g | Besan Chilla chickpea pancake with olive oilVegetable oil → Olive oil1 serving = 225 g |
|---|---|---|
| Nutrient score | 89 Excellent | 89 Excellent |
| Calories | 369 kcal | 369 kcal |
| Total Fat | 17.9 g | 17.9 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.34 g | 2.31 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.97 g | 10.9 g |
| Omega-3 Fatty Acids | 0.27 g | 0.2 g |
| Polyunsaturated Fat | 8.36 g | 2.51 g |
| Omega-6 Fatty Acids | 8.09 g | 2.31 g |
| Vitamin E | 2.87 mg | 2.86 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.21 g | 0.21 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.56 g | 10.7 g |
| Protein | 14.6 g | 14.6 g |
| Water | 150 mL | 150 mL |
| Sodium | 33 mg | 33 mg |
| Total Carbohydrates | 42.7 g | 42.7 g |
| Sugar | 10 g | 10 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.57 mg | 3.65 mg |
| Calcium | 59.1 mg | 59.3 mg |
| Fiber | 8.46 g | 8.46 g |
| Magnesium | 114 mg | 114 mg |
| Potassium | 721 mg | 721 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 17 mg | 17 mg |
| Folate (B9) | 281 mcg | 281 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.58 mg | 1.58 mg |
| Phosphorus | 221 mg | 221 mg |
| Soluble Fiber | 1.59 g | 1.59 g |
| Vitamin A | 54.3 mcg RAE | 54.3 mcg RAE |
| Zinc | 1.91 mg | 1.92 mg |
| Chloride | 0 mg | 0 mg |
| Choline | 63.2 mg | 63.1 mg |
| Insoluble Fiber | 7.26 g | 7.26 g |
| Selenium | 5.44 mcg | 5.44 mcg |
| Thiamin (B1) | 0.33 mg | 0.33 mg |
| Vitamin B6 | 0.43 mg | 0.43 mg |
| Riboflavin (B2) | 0.13 mg | 0.13 mg |
| Copper | 0.42 mg | 0.42 mg |
| Pantothenic Acid (B5) | 1.14 mg | 1.14 mg |
| Vitamin K | 56.2 mcg | 61.1 mcg |
| Biotin (B7) | 0.68 mcg | 0.68 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 1.18 mg | 1.18 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 1,165 mg | 1,165 mg |
| Lysine | 925 mg | 925 mg |
| Polyphenols | 310 mg | 337 mg |
| Beta-Carotene | 615 mcg | 636 mcg |
| Isoleucine | 680 mg | 680 mg |
| Methionine | 173 mg | 173 mg |
| Oxalates | 42.4 mg | 42.4 mg |
| Threonine | 587 mg | 587 mg |
| Tryptophan | 171 mg | 171 mg |
| Valine | 751 mg | 751 mg |
| Flavonoids | 151 mg | 151 mg |
| Histidine | 527 mg | 527 mg |
| Lutein / Zeaxanthin | 1.48 mg | 1.49 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 831 mg | 831 mg |
| Purines | 62.6 mg | 62.6 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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