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: Idli Sambar by Clarice, with 27.2 g Cooking Oil · Choose another
| Nutrient | Idli Sambar by ClariceThe recipe as it is1 serving = 350 g | Idli Sambar with olive oilCooking Oil → Olive oil1 serving = 350 g |
|---|---|---|
| Nutrient score | 88 Excellent | 88 Excellent |
| Calories | 593 kcal | 593 kcal |
| Total Fat | 10.7 g | 10.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.72 g | 1.7 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.4 g | 5.64 g |
| Omega-3 Fatty Acids | 0.22 g | 0.2 g |
| Polyunsaturated Fat | 3.39 g | 2.06 g |
| Omega-6 Fatty Acids | 3.17 g | 1.86 g |
| Vitamin E | 2.79 mg | 2.79 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.32 g | 0.31 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0.002 g | 0.002 g |
| Omega-9 Fatty Acids | 2.77 g | 5.8 g |
| Protein | 22.1 g | 22.1 g |
| Water | 206 mL | 206 mL |
| Sodium | 772 mg | 772 mg |
| Total Carbohydrates | 104 g | 104 g |
| Sugar | 14.4 g | 14.4 g |
| Added Sugar | 0 g | 0 g |
| Iron | 7.77 mg | 7.81 mg |
| Calcium | 184 mg | 184 mg |
| Fiber | 15.1 g | 15.1 g |
| Magnesium | 158 mg | 158 mg |
| Potassium | 1,152 mg | 1,152 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 14.6 mg | 14.6 mg |
| Folate (B9) | 286 mcg | 286 mcg |
| Iodine | 4.88 mcg | 4.88 mcg |
| Niacin (B3) | 4.11 mg | 4.11 mg |
| Phosphorus | 483 mg | 483 mg |
| Soluble Fiber | 3.66 g | 3.66 g |
| Vitamin A | 481 mcg RAE | 481 mcg RAE |
| Zinc | 4.25 mg | 4.25 mg |
| Chloride | 910 mg | 910 mg |
| Choline | 93 mg | 93 mg |
| Insoluble Fiber | 14.1 g | 14.1 g |
| Selenium | 16.4 mcg | 16.4 mcg |
| Thiamin (B1) | 0.51 mg | 0.51 mg |
| Vitamin B6 | 0.57 mg | 0.57 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Copper | 1.07 mg | 1.07 mg |
| Pantothenic Acid (B5) | 1.53 mg | 1.53 mg |
| Vitamin K | 17.8 mcg | 21.3 mcg |
| Biotin (B7) | 12.5 mcg | 12.5 mcg |
| Fluoride | 0.17 mg | 0.17 mg |
| Manganese | 2.02 mg | 2.02 mg |
| Molybdenum | 18.1 mcg | 18.1 mcg |
| Chromium | 3.92 mcg | 3.92 mcg |
| Leucine | 1,890 mg | 1,890 mg |
| Lysine | 1,257 mg | 1,257 mg |
| Polyphenols | 415 mg | 429 mg |
| Beta-Carotene | 3,121 mcg | 3,132 mcg |
| Isoleucine | 1,071 mg | 1,071 mg |
| Methionine | 334 mg | 334 mg |
| Oxalates | 72.7 mg | 72.7 mg |
| Threonine | 880 mg | 880 mg |
| Tryptophan | 305 mg | 305 mg |
| Valine | 1,199 mg | 1,199 mg |
| Flavonoids | 100 mg | 100 mg |
| Histidine | 868 mg | 868 mg |
| Lutein / Zeaxanthin | 1.14 mg | 1.15 mg |
| Lycopene | 0.38 mg | 0.38 mg |
| Phenylalanine | 1,322 mg | 1,322 mg |
| Purines | 161 mg | 161 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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