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: Gavar Sabzi (Cluster Beans curry) by Sri, with 27.2 g Vegetable oil · Choose another
| Nutrient | Gavar Sabzi (Cluster Beans curry) by SriThe recipe as it is1 serving = 150 g | Gavar Sabzi (Cluster Beans curry) with olive oilVegetable oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 100 Excellent | 100 Excellent |
| Calories | 106 kcal | 106 kcal |
| Total Fat | 7.36 g | 7.36 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.04 g | 1.03 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.56 g | 5.01 g |
| Omega-3 Fatty Acids | 0.12 g | 0.083 g |
| Polyunsaturated Fat | 3.75 g | 0.83 g |
| Omega-6 Fatty Acids | 3.64 g | 0.74 g |
| Vitamin E | 1.78 mg | 1.78 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.066 g | 0.066 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.94 g | 5 g |
| Protein | 4.38 g | 4.38 g |
| Water | 126 mL | 126 mL |
| Sodium | 27.9 mg | 27.9 mg |
| Total Carbohydrates | 9.94 g | 9.94 g |
| Sugar | 1.99 g | 1.99 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.78 mg | 1.82 mg |
| Calcium | 86.9 mg | 87 mg |
| Fiber | 4.91 g | 4.91 g |
| Magnesium | 63.1 mg | 63.1 mg |
| Potassium | 392 mg | 392 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 11.1 mg | 11.1 mg |
| Folate (B9) | 76.1 mcg | 76.1 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.78 mg | 0.78 mg |
| Phosphorus | 72.6 mg | 72.6 mg |
| Soluble Fiber | 1.56 g | 1.56 g |
| Vitamin A | 75.7 mcg RAE | 75.7 mcg RAE |
| Zinc | 0.57 mg | 0.57 mg |
| Chloride | 0 mg | 0 mg |
| Choline | 20.1 mg | 20.1 mg |
| Insoluble Fiber | 3.7 g | 3.7 g |
| Selenium | 1.05 mcg | 1.05 mcg |
| Thiamin (B1) | 0.11 mg | 0.11 mg |
| Vitamin B6 | 0.077 mg | 0.077 mg |
| Riboflavin (B2) | 0.081 mg | 0.081 mg |
| Copper | 0.19 mg | 0.19 mg |
| Pantothenic Acid (B5) | 0.24 mg | 0.24 mg |
| Vitamin K | 41.2 mcg | 43.7 mcg |
| Biotin (B7) | 1 mcg | 1 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.34 mg | 0.34 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 391 mg | 391 mg |
| Lysine | 282 mg | 282 mg |
| Polyphenols | 141 mg | 155 mg |
| Beta-Carotene | 890 mcg | 900 mcg |
| Isoleucine | 230 mg | 230 mg |
| Methionine | 74.6 mg | 74.6 mg |
| Oxalates | 24.1 mg | 24.1 mg |
| Threonine | 216 mg | 216 mg |
| Tryptophan | 67.5 mg | 67.5 mg |
| Valine | 252 mg | 252 mg |
| Flavonoids | 26 mg | 26.2 mg |
| Histidine | 119 mg | 119 mg |
| Lutein / Zeaxanthin | 1.1 mg | 1.1 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 258 mg | 258 mg |
| Purines | 30 mg | 30 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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