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: Green Beans Poriyal Indian by Nidhu, with 27.2 g Coconut oil · Choose another
| Nutrient | Green Beans Poriyal Indian by NidhuThe recipe as it is1 serving = 150 g | Green Beans Poriyal Indian with olive oilCoconut oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 44 Fair | 49 Good |
| Calories | 174 kcal | 174 kcal |
| Total Fat | 13.8 g | 13.8 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 11.4 g | 6.74 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.81 g | 5.37 g |
| Omega-3 Fatty Acids | 0.061 g | 0.11 g |
| Polyunsaturated Fat | 0.36 g | 0.95 g |
| Omega-6 Fatty Acids | 0.3 g | 0.85 g |
| Vitamin E | 0.71 mg | 1.68 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.073 g | 0.12 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 6.87 g | 2.79 g |
| Omega-9 Fatty Acids | 0.79 g | 5.35 g |
| Protein | 3.26 g | 3.26 g |
| Water | 120 mL | 120 mL |
| Sodium | 11.6 mg | 11.6 mg |
| Total Carbohydrates | 12.3 g | 12.3 g |
| Sugar | 5.18 g | 5.18 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.81 mg | 1.85 mg |
| Calcium | 57.6 mg | 57.6 mg |
| Fiber | 5.1 g | 5.1 g |
| Magnesium | 41.7 mg | 41.7 mg |
| Potassium | 344 mg | 344 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 28.9 mg | 28.9 mg |
| Folate (B9) | 50.1 mcg | 50.1 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.05 mg | 1.05 mg |
| Phosphorus | 76.3 mg | 76.3 mg |
| Soluble Fiber | 1.04 g | 1.04 g |
| Vitamin A | 42.1 mcg RAE | 42.1 mcg RAE |
| Zinc | 0.59 mg | 0.59 mg |
| Chloride | 21.3 mg | 21.3 mg |
| Choline | 19.2 mg | 19.2 mg |
| Insoluble Fiber | 4.25 g | 4.25 g |
| Selenium | 2.91 mcg | 2.91 mcg |
| Thiamin (B1) | 0.11 mg | 0.11 mg |
| Vitamin B6 | 0.19 mg | 0.19 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.16 mg | 0.16 mg |
| Pantothenic Acid (B5) | 0.34 mg | 0.34 mg |
| Vitamin K | 16.7 mcg | 20.8 mcg |
| Biotin (B7) | 1.77 mcg | 1.77 mcg |
| Fluoride | 0.032 mg | 0.032 mg |
| Manganese | 0.57 mg | 0.57 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 219 mg | 219 mg |
| Lysine | 193 mg | 193 mg |
| Polyphenols | 74.2 mg | 87.8 mg |
| Beta-Carotene | 526 mcg | 537 mcg |
| Isoleucine | 159 mg | 159 mg |
| Methionine | 48.5 mg | 48.5 mg |
| Oxalates | 22.1 mg | 22.1 mg |
| Threonine | 137 mg | 137 mg |
| Tryptophan | 41.7 mg | 41.7 mg |
| Valine | 182 mg | 182 mg |
| Flavonoids | 33.5 mg | 33.7 mg |
| Histidine | 110 mg | 110 mg |
| Lutein / Zeaxanthin | 0.54 mg | 0.55 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 166 mg | 166 mg |
| Purines | 34.1 mg | 34.1 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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