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: Cabbage thoran stir fry by Sri, with 27.2 g Coconut oil · Choose another
| Nutrient | Cabbage thoran stir fry by SriThe recipe as it is1 serving = 125 g | Cabbage thoran stir fry with olive oilCoconut oil → Olive oil1 serving = 125 g |
|---|---|---|
| Nutrient score | 37 Fair | 42 Fair |
| Calories | 168 kcal | 168 kcal |
| Total Fat | 13.7 g | 13.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 11.4 g | 6.69 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.8 g | 5.36 g |
| Omega-3 Fatty Acids | 0.048 g | 0.095 g |
| Polyunsaturated Fat | 0.35 g | 0.95 g |
| Omega-6 Fatty Acids | 0.31 g | 0.85 g |
| Vitamin E | 0.45 mg | 1.42 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.076 g | 0.12 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 6.87 g | 2.79 g |
| Omega-9 Fatty Acids | 0.79 g | 5.35 g |
| Protein | 2.66 g | 2.66 g |
| Water | 96.5 mL | 96.5 mL |
| Sodium | 26.2 mg | 26.2 mg |
| Total Carbohydrates | 11.2 g | 11.2 g |
| Sugar | 5.43 g | 5.43 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.32 mg | 1.35 mg |
| Calcium | 64.6 mg | 64.6 mg |
| Fiber | 5.07 g | 5.07 g |
| Magnesium | 27.1 mg | 27.1 mg |
| Potassium | 318 mg | 318 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 54.9 mg | 54.9 mg |
| Folate (B9) | 71.3 mcg | 71.3 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.53 mg | 0.53 mg |
| Phosphorus | 63.5 mg | 63.5 mg |
| Soluble Fiber | 1.43 g | 1.43 g |
| Vitamin A | 10.7 mcg RAE | 10.7 mcg RAE |
| Zinc | 0.52 mg | 0.52 mg |
| Chloride | 0 mg | 0 mg |
| Choline | 16.1 mg | 16.1 mg |
| Insoluble Fiber | 3.82 g | 3.82 g |
| Selenium | 3.03 mcg | 3.03 mcg |
| Thiamin (B1) | 0.096 mg | 0.096 mg |
| Vitamin B6 | 0.18 mg | 0.18 mg |
| Riboflavin (B2) | 0.059 mg | 0.059 mg |
| Copper | 0.12 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.33 mg | 0.33 mg |
| Vitamin K | 91.3 mcg | 95.4 mcg |
| Biotin (B7) | 1.06 mcg | 1.06 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.55 mg | 0.55 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 185 mg | 185 mg |
| Lysine | 140 mg | 140 mg |
| Polyphenols | 142 mg | 156 mg |
| Beta-Carotene | 170 mcg | 180 mcg |
| Isoleucine | 139 mg | 139 mg |
| Methionine | 37 mg | 37 mg |
| Oxalates | 18 mg | 18 mg |
| Threonine | 108 mg | 108 mg |
| Tryptophan | 32.5 mg | 32.5 mg |
| Valine | 155 mg | 155 mg |
| Flavonoids | 48.9 mg | 49.1 mg |
| Histidine | 93 mg | 93 mg |
| Lutein / Zeaxanthin | 0.17 mg | 0.18 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 130 mg | 130 mg |
| Purines | 23.8 mg | 23.8 mg |
| MSG (Monosodium Glutamate) | 59.1 mg | 59.1 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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