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: Japchae Korean stir fry recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Japchae Korean stir fry recipeThe recipe as it is1 serving = 200 g | Japchae Korean stir fry with olive oilVegetable oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 42 Fair | 42 Fair |
| Calories | 366 kcal | 366 kcal |
| Total Fat | 11 g | 11 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.54 g | 1.53 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.03 g | 6.48 g |
| Omega-3 Fatty Acids | 0.12 g | 0.088 g |
| Polyunsaturated Fat | 5.3 g | 2.38 g |
| Omega-6 Fatty Acids | 5.17 g | 2.28 g |
| Vitamin E | 1.44 mg | 1.44 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.086 g | 0.086 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.4 g | 6.46 g |
| Protein | 3.01 g | 3.01 g |
| Water | 119 mL | 119 mL |
| Sodium | 1,004 mg | 1,004 mg |
| Total Carbohydrates | 65.3 g | 65.3 g |
| Sugar | 6 g | 6 g |
| Added Sugar | 3.14 g | 3.14 g |
| Iron | 1.34 mg | 1.38 mg |
| Calcium | 42.1 mg | 42.2 mg |
| Fiber | 2.39 g | 2.39 g |
| Magnesium | 33.5 mg | 33.5 mg |
| Potassium | 329 mg | 330 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.075 mcg | 0.075 mcg |
| Vitamin C | 7.88 mg | 7.88 mg |
| Folate (B9) | 46.5 mcg | 46.5 mcg |
| Iodine | 0.15 mcg | 0.15 mcg |
| Niacin (B3) | 0.83 mg | 0.83 mg |
| Phosphorus | 85.6 mg | 85.6 mg |
| Soluble Fiber | 0.42 g | 0.42 g |
| Vitamin A | 196 mcg RAE | 196 mcg RAE |
| Zinc | 0.87 mg | 0.87 mg |
| Chloride | 933 mg | 933 mg |
| Choline | 14.1 mg | 14 mg |
| Insoluble Fiber | 1.89 g | 1.89 g |
| Selenium | 4.09 mcg | 4.09 mcg |
| Thiamin (B1) | 0.056 mg | 0.056 mg |
| Vitamin B6 | 0.19 mg | 0.19 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Copper | 0.22 mg | 0.22 mg |
| Pantothenic Acid (B5) | 0.43 mg | 0.43 mg |
| Vitamin K | 76.7 mcg | 79.1 mcg |
| Biotin (B7) | 1.69 mcg | 1.69 mcg |
| Fluoride | 0.035 mg | 0.035 mg |
| Manganese | 0.46 mg | 0.46 mg |
| Molybdenum | 0.3 mcg | 0.3 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 246 mg | 246 mg |
| Lysine | 176 mg | 176 mg |
| Polyphenols | 161 mg | 175 mg |
| Beta-Carotene | 2,088 mcg | 2,098 mcg |
| Isoleucine | 149 mg | 149 mg |
| Methionine | 49.6 mg | 49.6 mg |
| Oxalates | 167 mg | 167 mg |
| Sodium Nitrite / Nitrate | 3.6 mg | 3.6 mg |
| Threonine | 138 mg | 138 mg |
| Tryptophan | 38.3 mg | 38.3 mg |
| Valine | 172 mg | 172 mg |
| Flavonoids | 71.4 mg | 71.5 mg |
| Histidine | 135 mg | 135 mg |
| Lutein / Zeaxanthin | 1.87 mg | 1.88 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 168 mg | 168 mg |
| Purines | 49 mg | 49 mg |
| MSG (Monosodium Glutamate) | 637 mg | 637 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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