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: Falafel Vegan by Debbie, with 460 g Vegetable oil · Choose another
| Nutrient | Falafel Vegan by DebbieThe recipe as it is1 serving = 120 g | Falafel Vegan with olive oilVegetable oil → Olive oil1 serving = 120 g |
|---|---|---|
| Nutrient score | 43 Fair | 44 Fair |
| Calories | 1,132 kcal | 1,132 kcal |
| Total Fat | 117 g | 117 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 16.3 g | 16 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 42.8 g | 84.2 g |
| Omega-3 Fatty Acids | 1.43 g | 0.85 g |
| Polyunsaturated Fat | 62 g | 12.5 g |
| Omega-6 Fatty Acids | 60.5 g | 11.7 g |
| Vitamin E | 17.1 mg | 17.1 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.85 g | 0.85 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 32.4 g | 84.2 g |
| Protein | 5.64 g | 5.64 g |
| Water | 0 mL | 0 mL |
| Sodium | 287 mg | 287 mg |
| Total Carbohydrates | 20.6 g | 20.6 g |
| Sugar | 4.26 g | 4.26 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.47 mg | 4.11 mg |
| Calcium | 169 mg | 170 mg |
| Fiber | 5.74 g | 5.74 g |
| Magnesium | 38.9 mg | 38.9 mg |
| Potassium | 319 mg | 320 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 16.1 mg | 16.1 mg |
| Folate (B9) | 129 mcg | 129 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.66 mg | 0.66 mg |
| Phosphorus | 125 mg | 125 mg |
| Soluble Fiber | 1.15 g | 1.15 g |
| Vitamin A | 58.9 mcg RAE | 58.9 mcg RAE |
| Zinc | 0.96 mg | 1.01 mg |
| Chloride | 167 mg | 167 mg |
| Choline | 32.1 mg | 31.7 mg |
| Insoluble Fiber | 4.5 g | 4.5 g |
| Selenium | 3.25 mcg | 3.25 mcg |
| Thiamin (B1) | 0.12 mg | 0.12 mg |
| Vitamin B6 | 0.19 mg | 0.19 mg |
| Riboflavin (B2) | 0.075 mg | 0.075 mg |
| Copper | 0.3 mg | 0.3 mg |
| Pantothenic Acid (B5) | 0.32 mg | 0.32 mg |
| Vitamin K | 177 mcg | 218 mcg |
| Biotin (B7) | 1.01 mcg | 1.01 mcg |
| Fluoride | 0.032 mg | 0.032 mg |
| Manganese | 0.85 mg | 0.85 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 444 mg | 444 mg |
| Lysine | 369 mg | 369 mg |
| Polyphenols | 235 mg | 465 mg |
| Beta-Carotene | 700 mcg | 872 mcg |
| Isoleucine | 294 mg | 294 mg |
| Methionine | 90.9 mg | 90.9 mg |
| Oxalates | 149 mg | 149 mg |
| Threonine | 246 mg | 246 mg |
| Tryptophan | 82.1 mg | 82.1 mg |
| Valine | 325 mg | 325 mg |
| Flavonoids | 69.2 mg | 71.5 mg |
| Histidine | 193 mg | 193 mg |
| Lutein / Zeaxanthin | 0.77 mg | 0.89 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 349 mg | 349 mg |
| Purines | 38.1 mg | 38.1 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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