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: Bhandare wale Aloo ki Sabji by Sri, with 27.2 g Vegetable oil · Choose another
| Nutrient | Bhandare wale Aloo ki Sabji by SriThe recipe as it is1 serving = 213 g | Bhandare wale Aloo ki Sabji with olive oilVegetable oil → Olive oil1 serving = 213 g |
|---|---|---|
| Nutrient score | 87 Excellent | 87 Excellent |
| Calories | 178 kcal | 178 kcal |
| Total Fat | 7.43 g | 7.43 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.05 g | 1.04 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.58 g | 5.03 g |
| Omega-3 Fatty Acids | 0.12 g | 0.084 g |
| Polyunsaturated Fat | 3.79 g | 0.87 g |
| Omega-6 Fatty Acids | 3.68 g | 0.78 g |
| Vitamin E | 1.57 mg | 1.57 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.08 g | 0.08 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.93 g | 4.99 g |
| Protein | 3.43 g | 3.43 g |
| Water | 173 mL | 173 mL |
| Sodium | 22.6 mg | 22.6 mg |
| Total Carbohydrates | 26.2 g | 26.2 g |
| Sugar | 2.58 g | 2.58 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.05 mg | 2.09 mg |
| Calcium | 37.4 mg | 37.4 mg |
| Fiber | 4.18 g | 4.18 g |
| Magnesium | 43.3 mg | 43.3 mg |
| Potassium | 723 mg | 723 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 36.6 mg | 36.6 mg |
| Folate (B9) | 31 mcg | 31 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.8 mg | 1.8 mg |
| Phosphorus | 94.8 mg | 94.8 mg |
| Soluble Fiber | 0.86 g | 0.86 g |
| Vitamin A | 39.3 mcg RAE | 39.3 mcg RAE |
| Zinc | 0.57 mg | 0.57 mg |
| Chloride | 33.8 mg | 33.8 mg |
| Choline | 20.7 mg | 20.6 mg |
| Insoluble Fiber | 3.23 g | 3.23 g |
| Selenium | 0.64 mcg | 0.64 mcg |
| Thiamin (B1) | 0.13 mg | 0.13 mg |
| Vitamin B6 | 0.45 mg | 0.45 mg |
| Riboflavin (B2) | 0.064 mg | 0.064 mg |
| Copper | 0.21 mg | 0.21 mg |
| Pantothenic Acid (B5) | 0.47 mg | 0.47 mg |
| Vitamin K | 16.9 mcg | 19.4 mcg |
| Biotin (B7) | 0.63 mcg | 0.63 mcg |
| Fluoride | 0.023 mg | 0.023 mg |
| Manganese | 0.34 mg | 0.34 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 237 mg | 237 mg |
| Lysine | 212 mg | 212 mg |
| Polyphenols | 168 mg | 182 mg |
| Beta-Carotene | 601 mcg | 611 mcg |
| Isoleucine | 145 mg | 145 mg |
| Methionine | 47.1 mg | 47.1 mg |
| Oxalates | 68.5 mg | 68.5 mg |
| Threonine | 142 mg | 142 mg |
| Tryptophan | 46.9 mg | 46.9 mg |
| Valine | 176 mg | 176 mg |
| Flavonoids | 32.8 mg | 32.9 mg |
| Histidine | 220 mg | 220 mg |
| Lutein / Zeaxanthin | 0.25 mg | 0.26 mg |
| Lycopene | 1.29 mg | 1.29 mg |
| Phenylalanine | 174 mg | 174 mg |
| Purines | 35.4 mg | 35.4 mg |
| MSG (Monosodium Glutamate) | 123 mg | 123 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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