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: Kaddu ki sabzi (Pumpkin Curry) by Sri, with 27.2 g Cooking Oil · Choose another
| Nutrient | Kaddu ki sabzi (Pumpkin Curry) by SriThe recipe as it is1 serving = 200 g | Kaddu ki sabzi (Pumpkin Curry) with olive oilCooking Oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 87 Excellent | 87 Excellent |
| Calories | 122 kcal | 122 kcal |
| Total Fat | 7.32 g | 7.32 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.02 g | 1 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.77 g | 5.02 g |
| Omega-3 Fatty Acids | 0.092 g | 0.072 g |
| Polyunsaturated Fat | 2.13 g | 0.8 g |
| Omega-6 Fatty Acids | 2.04 g | 0.73 g |
| Vitamin E | 2.69 mg | 2.69 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.072 g | 0.065 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.98 g | 5 g |
| Protein | 1.82 g | 1.82 g |
| Water | 175 mL | 175 mL |
| Sodium | 23.9 mg | 23.9 mg |
| Total Carbohydrates | 14.7 g | 14.7 g |
| Sugar | 8.03 g | 8.03 g |
| Added Sugar | 4.39 g | 4.39 g |
| Iron | 2.62 mg | 2.66 mg |
| Calcium | 49.3 mg | 49.3 mg |
| Fiber | 1.61 g | 1.61 g |
| Magnesium | 27 mg | 27 mg |
| Potassium | 558 mg | 558 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 13.9 mg | 13.9 mg |
| Folate (B9) | 25.6 mcg | 25.6 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.95 mg | 0.95 mg |
| Phosphorus | 70.1 mg | 70.1 mg |
| Soluble Fiber | 0.43 g | 0.43 g |
| Vitamin A | 494 mcg RAE | 494 mcg RAE |
| Zinc | 0.56 mg | 0.56 mg |
| Chloride | 0.3 mg | 0.3 mg |
| Choline | 11.7 mg | 11.7 mg |
| Insoluble Fiber | 1.44 g | 1.44 g |
| Selenium | 0.63 mcg | 0.63 mcg |
| Thiamin (B1) | 0.077 mg | 0.077 mg |
| Vitamin B6 | 0.12 mg | 0.12 mg |
| Riboflavin (B2) | 0.16 mg | 0.16 mg |
| Copper | 0.21 mg | 0.21 mg |
| Pantothenic Acid (B5) | 0.44 mg | 0.44 mg |
| Vitamin K | 23.8 mcg | 27.3 mcg |
| Biotin (B7) | 1.88 mcg | 1.88 mcg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 0.27 mg | 0.27 mg |
| Molybdenum | 0.067 mcg | 0.067 mcg |
| Chromium | 0.083 mcg | 0.083 mcg |
| Leucine | 123 mg | 123 mg |
| Lysine | 97.7 mg | 97.7 mg |
| Polyphenols | 205 mg | 218 mg |
| Beta-Carotene | 4,262 mcg | 4,273 mcg |
| Isoleucine | 85.9 mg | 85.9 mg |
| Methionine | 27.1 mg | 27.1 mg |
| Oxalates | 25.2 mg | 25.2 mg |
| Threonine | 79.8 mg | 79.8 mg |
| Tryptophan | 22.2 mg | 22.2 mg |
| Valine | 95.6 mg | 95.6 mg |
| Flavonoids | 42.6 mg | 42.7 mg |
| Histidine | 51.6 mg | 51.6 mg |
| Lutein / Zeaxanthin | 1.11 mg | 1.11 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 83.1 mg | 83.1 mg |
| Purines | 13.3 mg | 13.3 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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