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: Bhindi Masala Okra curry recipe, with 40.8 g Vegetable oil · Choose another
| Nutrient | Bhindi Masala Okra curry recipeThe recipe as it is1 serving = 150 g | Bhindi Masala Okra curry with olive oilVegetable oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 99 Excellent | 99 Excellent |
| Calories | 173 kcal | 173 kcal |
| Total Fat | 10.9 g | 10.9 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.46 g | 1.44 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.85 g | 7.53 g |
| Omega-3 Fatty Acids | 0.18 g | 0.13 g |
| Polyunsaturated Fat | 5.61 g | 1.23 g |
| Omega-6 Fatty Acids | 5.43 g | 1.1 g |
| Vitamin E | 2.16 mg | 2.16 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.1 g | 0.1 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.89 g | 7.48 g |
| Protein | 3.74 g | 3.74 g |
| Water | 117 mL | 117 mL |
| Sodium | 25 mg | 25 mg |
| Total Carbohydrates | 18.5 g | 18.5 g |
| Sugar | 5.58 g | 5.58 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.79 mg | 1.85 mg |
| Calcium | 137 mg | 137 mg |
| Fiber | 6.15 g | 6.15 g |
| Magnesium | 87.7 mg | 87.7 mg |
| Potassium | 582 mg | 582 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 47.8 mg | 47.8 mg |
| Folate (B9) | 96.3 mcg | 96.3 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.57 mg | 1.57 mg |
| Phosphorus | 113 mg | 113 mg |
| Soluble Fiber | 2.21 g | 2.21 g |
| Vitamin A | 77.7 mcg RAE | 77.7 mcg RAE |
| Zinc | 0.99 mg | 1 mg |
| Chloride | 0.15 mg | 0.15 mg |
| Choline | 22 mg | 22 mg |
| Insoluble Fiber | 4.9 g | 4.9 g |
| Selenium | 1.47 mcg | 1.47 mcg |
| Thiamin (B1) | 0.3 mg | 0.3 mg |
| Vitamin B6 | 0.41 mg | 0.41 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.19 mg | 0.19 mg |
| Pantothenic Acid (B5) | 0.48 mg | 0.48 mg |
| Vitamin K | 66.4 mcg | 70 mcg |
| Biotin (B7) | 0.68 mcg | 0.68 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 1.45 mg | 1.45 mg |
| Molybdenum | 0.033 mcg | 0.033 mcg |
| Chromium | 0.042 mcg | 0.042 mcg |
| Leucine | 249 mg | 249 mg |
| Lysine | 203 mg | 203 mg |
| Polyphenols | 378 mg | 398 mg |
| Beta-Carotene | 1,035 mcg | 1,050 mcg |
| Isoleucine | 165 mg | 165 mg |
| Methionine | 49.2 mg | 49.2 mg |
| Oxalates | 189 mg | 189 mg |
| Threonine | 149 mg | 149 mg |
| Tryptophan | 48.5 mg | 48.5 mg |
| Valine | 202 mg | 202 mg |
| Flavonoids | 192 mg | 192 mg |
| Histidine | 190 mg | 190 mg |
| Lutein / Zeaxanthin | 1.4 mg | 1.41 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 186 mg | 186 mg |
| Purines | 30.1 mg | 30.1 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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