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: Chena mezhukkupuratti Yam fry by Priya, with 27.2 g Coconut oil · Choose another
| Nutrient | Chena mezhukkupuratti Yam fry by PriyaThe recipe as it is1 serving = 150 g | Chena mezhukkupuratti Yam fry with olive oilCoconut oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 51 Good | 86 Excellent |
| Calories | 170 kcal | 170 kcal |
| Total Fat | 7.33 g | 7.33 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 5.71 g | 1.04 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.48 g | 5.04 g |
| Omega-3 Fatty Acids | 0.02 g | 0.067 g |
| Polyunsaturated Fat | 0.23 g | 0.82 g |
| Omega-6 Fatty Acids | 0.21 g | 0.75 g |
| Vitamin E | 0.76 mg | 1.74 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.026 g | 0.072 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 4.08 g | 0 g |
| Omega-9 Fatty Acids | 0.48 g | 5.04 g |
| Protein | 1.73 g | 1.73 g |
| Water | 116 mL | 116 mL |
| Sodium | 35.5 mg | 35.5 mg |
| Total Carbohydrates | 24.4 g | 24.4 g |
| Sugar | 0.74 g | 0.74 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.09 mg | 1.12 mg |
| Calcium | 81.3 mg | 81.3 mg |
| Fiber | 4.16 g | 4.16 g |
| Magnesium | 50.5 mg | 50.5 mg |
| Potassium | 1,059 mg | 1,059 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 22.6 mg | 22.6 mg |
| Folate (B9) | 30.4 mcg | 30.4 mcg |
| Iodine | 0.63 mcg | 0.63 mcg |
| Niacin (B3) | 0.81 mg | 0.81 mg |
| Phosphorus | 81.1 mg | 81.1 mg |
| Soluble Fiber | 1.05 g | 1.05 g |
| Vitamin A | 8.87 mcg RAE | 8.87 mcg RAE |
| Zinc | 1.99 mg | 1.99 mg |
| Chloride | 17.8 mg | 17.8 mg |
| Choline | 16.3 mg | 16.3 mg |
| Insoluble Fiber | 4.86 g | 4.86 g |
| Selenium | 1.55 mcg | 1.55 mcg |
| Thiamin (B1) | 0.089 mg | 0.089 mg |
| Vitamin B6 | 0.38 mg | 0.38 mg |
| Riboflavin (B2) | 0.036 mg | 0.036 mg |
| Copper | 0.65 mg | 0.65 mg |
| Pantothenic Acid (B5) | 0.41 mg | 0.41 mg |
| Vitamin K | 0.26 mcg | 4.32 mcg |
| Biotin (B7) | 0.034 mcg | 0.034 mcg |
| Fluoride | 0.026 mg | 0.026 mg |
| Manganese | 1.11 mg | 1.11 mg |
| Molybdenum | 1.94 mcg | 1.94 mcg |
| Chromium | 1.65 mcg | 1.65 mcg |
| Leucine | 123 mg | 123 mg |
| Lysine | 85.4 mg | 85.4 mg |
| Polyphenols | 45.7 mg | 59.3 mg |
| Beta-Carotene | 130 mcg | 140 mcg |
| Isoleucine | 77.5 mg | 77.5 mg |
| Methionine | 26.7 mg | 26.7 mg |
| Oxalates | 564 mg | 564 mg |
| Threonine | 70.5 mg | 70.5 mg |
| Tryptophan | 21.4 mg | 21.4 mg |
| Valine | 91 mg | 91 mg |
| Flavonoids | 13 mg | 13.1 mg |
| Histidine | 119 mg | 119 mg |
| Lutein / Zeaxanthin | 0.066 mg | 0.073 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 77 mg | 77 mg |
| Purines | 24.7 mg | 24.7 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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