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: Edamame soba salad recipe, with 13.6 g Sesame oil · Choose another
| Nutrient | Edamame soba salad recipeThe recipe as it is1 serving = 200 g | Edamame soba salad with olive oilSesame oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 63 Very good | 65 Very good |
| Calories | 212 kcal | 212 kcal |
| Total Fat | 8.04 g | 8.04 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.14 g | 1.12 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.72 g | 3.85 g |
| Omega-3 Fatty Acids | 0.26 g | 0.28 g |
| Polyunsaturated Fat | 3.6 g | 2.54 g |
| Omega-6 Fatty Acids | 3.34 g | 2.27 g |
| Vitamin E | 0.65 mg | 1.09 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.24 g | 0.25 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.62 g | 3.75 g |
| Protein | 11.5 g | 11.5 g |
| Water | 152 mL | 152 mL |
| Sodium | 755 mg | 755 mg |
| Total Carbohydrates | 26.9 g | 26.9 g |
| Sugar | 5.37 g | 5.37 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.18 mg | 3.2 mg |
| Calcium | 87.5 mg | 87.5 mg |
| Fiber | 5.03 g | 5.03 g |
| Magnesium | 110 mg | 110 mg |
| Potassium | 558 mg | 558 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 6.52 mg | 6.52 mg |
| Folate (B9) | 197 mcg | 197 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.88 mg | 1.88 mg |
| Phosphorus | 230 mg | 230 mg |
| Soluble Fiber | 1.35 g | 1.35 g |
| Vitamin A | 140 mcg RAE | 140 mcg RAE |
| Zinc | 2.42 mg | 2.42 mg |
| Chloride | 710 mg | 710 mg |
| Choline | 45.6 mg | 45.6 mg |
| Insoluble Fiber | 5.03 g | 5.03 g |
| Selenium | 9.69 mcg | 9.69 mcg |
| Thiamin (B1) | 0.25 mg | 0.25 mg |
| Vitamin B6 | 0.25 mg | 0.25 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.57 mg | 0.57 mg |
| Pantothenic Acid (B5) | 0.37 mg | 0.37 mg |
| Vitamin K | 42.3 mcg | 43.9 mcg |
| Biotin (B7) | 1.46 mcg | 1.46 mcg |
| Fluoride | 0.082 mg | 0.082 mg |
| Manganese | 1.48 mg | 1.48 mg |
| Molybdenum | 7.5 mcg | 7.5 mcg |
| Chromium | 0.94 mcg | 0.94 mcg |
| Leucine | 976 mg | 976 mg |
| Lysine | 643 mg | 643 mg |
| Polyphenols | 189 mg | 194 mg |
| Beta-Carotene | 1,424 mcg | 1,430 mcg |
| Isoleucine | 581 mg | 581 mg |
| Methionine | 196 mg | 196 mg |
| Oxalates | 68.5 mg | 68.5 mg |
| Threonine | 479 mg | 479 mg |
| Tryptophan | 159 mg | 159 mg |
| Valine | 628 mg | 628 mg |
| Flavonoids | 88.4 mg | 88.4 mg |
| Histidine | 340 mg | 340 mg |
| Lutein / Zeaxanthin | 0.28 mg | 0.28 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 646 mg | 646 mg |
| Purines | 76 mg | 76 mg |
| MSG (Monosodium Glutamate) | 140 mg | 140 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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