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: Cauliflower curry recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Cauliflower curry recipeThe recipe as it is1 serving = 200 g | Cauliflower curry with olive oilVegetable oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 98 Excellent | 98 Excellent |
| Calories | 136 kcal | 136 kcal |
| Total Fat | 7.72 g | 7.72 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.14 g | 1.12 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.59 g | 5.04 g |
| Omega-3 Fatty Acids | 0.12 g | 0.091 g |
| Polyunsaturated Fat | 3.8 g | 0.88 g |
| Omega-6 Fatty Acids | 3.68 g | 0.79 g |
| Vitamin E | 1.8 mg | 1.8 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.092 g | 0.092 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.94 g | 5 g |
| Protein | 4.15 g | 4.15 g |
| Water | 171 mL | 171 mL |
| Sodium | 56.3 mg | 56.3 mg |
| Total Carbohydrates | 15.7 g | 15.7 g |
| Sugar | 6.11 g | 6.11 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.65 mg | 1.69 mg |
| Calcium | 66.3 mg | 66.3 mg |
| Fiber | 4.84 g | 4.84 g |
| Magnesium | 40 mg | 40 mg |
| Potassium | 704 mg | 704 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 76.8 mg | 76.8 mg |
| Folate (B9) | 95 mcg | 95 mcg |
| Iodine | 1.88 mcg | 1.88 mcg |
| Niacin (B3) | 1.34 mg | 1.34 mg |
| Phosphorus | 101 mg | 101 mg |
| Soluble Fiber | 1.18 g | 1.18 g |
| Vitamin A | 60 mcg RAE | 60 mcg RAE |
| Zinc | 0.71 mg | 0.71 mg |
| Chloride | 60.2 mg | 60.2 mg |
| Choline | 66 mg | 66 mg |
| Insoluble Fiber | 3.94 g | 3.94 g |
| Selenium | 1.74 mcg | 1.74 mcg |
| Thiamin (B1) | 0.13 mg | 0.13 mg |
| Vitamin B6 | 0.41 mg | 0.41 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.17 mg | 0.17 mg |
| Pantothenic Acid (B5) | 1.03 mg | 1.03 mg |
| Vitamin K | 49 mcg | 51.4 mcg |
| Biotin (B7) | 2.62 mcg | 2.62 mcg |
| Fluoride | 1.27 mg | 1.27 mg |
| Manganese | 0.48 mg | 0.48 mg |
| Molybdenum | 1.28 mcg | 1.28 mcg |
| Chromium | 3.86 mcg | 3.86 mcg |
| Leucine | 243 mg | 243 mg |
| Lysine | 185 mg | 185 mg |
| Polyphenols | 257 mg | 271 mg |
| Beta-Carotene | 681 mcg | 692 mcg |
| Isoleucine | 160 mg | 160 mg |
| Methionine | 51.9 mg | 51.9 mg |
| Oxalates | 15.8 mg | 15.8 mg |
| Threonine | 150 mg | 150 mg |
| Tryptophan | 44.7 mg | 44.7 mg |
| Valine | 193 mg | 193 mg |
| Flavonoids | 81.7 mg | 81.9 mg |
| Histidine | 171 mg | 171 mg |
| Lutein / Zeaxanthin | 0.75 mg | 0.76 mg |
| Lycopene | 1.93 mg | 1.93 mg |
| Phenylalanine | 171 mg | 171 mg |
| Purines | 38.1 mg | 38.1 mg |
| MSG (Monosodium Glutamate) | 510 mg | 510 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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