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: Jamaican Callaloo greens recipe, with 27.2 g Coconut oil · Choose another
| Nutrient | Jamaican Callaloo greens recipeThe recipe as it is1 serving = 200 g | Jamaican Callaloo greens with olive oilCoconut oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 58 Good | 99 Excellent |
| Calories | 139 kcal | 138 kcal |
| Total Fat | 7.59 g | 7.59 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 5.85 g | 1.18 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.53 g | 5.09 g |
| Omega-3 Fatty Acids | 0.19 g | 0.24 g |
| Polyunsaturated Fat | 0.49 g | 1.08 g |
| Omega-6 Fatty Acids | 0.3 g | 0.85 g |
| Vitamin E | 5.33 mg | 6.3 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.17 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 4.08 g | 0 g |
| Omega-9 Fatty Acids | 0.44 g | 4.99 g |
| Protein | 6.33 g | 6.33 g |
| Water | 171 mL | 171 mL |
| Sodium | 41.6 mg | 41.6 mg |
| Total Carbohydrates | 14.8 g | 14.8 g |
| Sugar | 3.61 g | 3.61 g |
| Added Sugar | 0 g | 0 g |
| Iron | 5.26 mg | 5.3 mg |
| Calcium | 358 mg | 358 mg |
| Fiber | 5.86 g | 5.86 g |
| Magnesium | 121 mg | 121 mg |
| Potassium | 1,022 mg | 1,022 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 91.9 mg | 91.9 mg |
| Folate (B9) | 43.5 mcg | 43.5 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.33 mg | 1.33 mg |
| Phosphorus | 130 mg | 130 mg |
| Soluble Fiber | 2.01 g | 2.01 g |
| Vitamin A | 708 mcg RAE | 708 mcg RAE |
| Zinc | 0.59 mg | 0.6 mg |
| Chloride | 0 mg | 0 mg |
| Choline | 38.5 mg | 38.5 mg |
| Insoluble Fiber | 5.66 g | 5.66 g |
| Selenium | 2.8 mcg | 2.8 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.6 mg | 0.6 mg |
| Riboflavin (B2) | 0.25 mg | 0.25 mg |
| Copper | 0.26 mg | 0.26 mg |
| Pantothenic Acid (B5) | 0.32 mg | 0.32 mg |
| Vitamin K | 951 mcg | 955 mcg |
| Biotin (B7) | 0.5 mcg | 0.5 mcg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 1.5 mg | 1.5 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 650 mg | 650 mg |
| Lysine | 545 mg | 545 mg |
| Polyphenols | 504 mg | 518 mg |
| Beta-Carotene | 4,844 mcg | 4,854 mcg |
| Isoleucine | 447 mg | 447 mg |
| Methionine | 149 mg | 149 mg |
| Oxalates | 1,026 mg | 1,026 mg |
| Threonine | 423 mg | 423 mg |
| Tryptophan | 148 mg | 148 mg |
| Valine | 523 mg | 523 mg |
| Flavonoids | 162 mg | 162 mg |
| Histidine | 306 mg | 306 mg |
| Lutein / Zeaxanthin | 19.4 mg | 19.4 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 517 mg | 517 mg |
| Purines | 86.8 mg | 86.8 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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