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: Kala Chana Punjabi Style by Sri, with 27.6 g Vegetable oil · Choose another
| Nutrient | Kala Chana Punjabi Style by SriThe recipe as it is1 serving = 300 g | Kala Chana Punjabi Style with olive oilVegetable oil → Olive oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 85 Excellent | 86 Excellent |
| Calories | 284 kcal | 284 kcal |
| Total Fat | 10.4 g | 10.4 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.32 g | 1.31 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.88 g | 5.36 g |
| Omega-3 Fatty Acids | 0.16 g | 0.13 g |
| Polyunsaturated Fat | 4.38 g | 1.41 g |
| Omega-6 Fatty Acids | 4.21 g | 1.28 g |
| Vitamin E | 1.93 mg | 1.93 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.15 g | 0.15 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.21 g | 5.31 g |
| Protein | 11.1 g | 11.1 g |
| Water | 237 mL | 237 mL |
| Sodium | 24.6 mg | 24.6 mg |
| Total Carbohydrates | 39.2 g | 39.2 g |
| Sugar | 4.71 g | 4.71 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.5 mg | 2.53 mg |
| Calcium | 64 mg | 64.1 mg |
| Fiber | 10.6 g | 10.6 g |
| Magnesium | 42.6 mg | 42.6 mg |
| Potassium | 411 mg | 411 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 13.6 mg | 13.6 mg |
| Folate (B9) | 297 mcg | 297 mcg |
| Iodine | 1 mcg | 1 mcg |
| Niacin (B3) | 1.8 mg | 1.8 mg |
| Phosphorus | 250 mg | 250 mg |
| Soluble Fiber | 1.42 g | 1.42 g |
| Vitamin A | 38.1 mcg RAE | 38.1 mcg RAE |
| Zinc | 1.81 mg | 1.82 mg |
| Chloride | 24.4 mg | 24.4 mg |
| Choline | 53.8 mg | 53.8 mg |
| Insoluble Fiber | 8.87 g | 8.87 g |
| Selenium | 4.46 mcg | 4.46 mcg |
| Thiamin (B1) | 0.31 mg | 0.31 mg |
| Vitamin B6 | 0.41 mg | 0.41 mg |
| Riboflavin (B2) | 0.14 mg | 0.14 mg |
| Copper | 0.55 mg | 0.55 mg |
| Pantothenic Acid (B5) | 0.96 mg | 0.96 mg |
| Vitamin K | 16.7 mcg | 19.1 mcg |
| Biotin (B7) | 3.65 mcg | 3.65 mcg |
| Fluoride | 0.062 mg | 0.062 mg |
| Manganese | 1.01 mg | 1.01 mg |
| Molybdenum | 50 mcg | 50 mcg |
| Chromium | 10.1 mcg | 10.1 mcg |
| Leucine | 453 mg | 453 mg |
| Lysine | 344 mg | 344 mg |
| Polyphenols | 292 mg | 306 mg |
| Beta-Carotene | 505 mcg | 515 mcg |
| Isoleucine | 284 mg | 284 mg |
| Methionine | 78.5 mg | 78.5 mg |
| Oxalates | 32.2 mg | 32.2 mg |
| Threonine | 245 mg | 245 mg |
| Tryptophan | 72.6 mg | 72.6 mg |
| Valine | 301 mg | 301 mg |
| Flavonoids | 90.6 mg | 90.7 mg |
| Histidine | 344 mg | 344 mg |
| Lutein / Zeaxanthin | 0.32 mg | 0.33 mg |
| Lycopene | 1.45 mg | 1.45 mg |
| Phenylalanine | 303 mg | 303 mg |
| Purines | 53.1 mg | 53.1 mg |
| MSG (Monosodium Glutamate) | 138 mg | 138 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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