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: Karela sabzi (bitter gourd curry) by Sri, with 40.8 g Vegetable oil · Choose another
| Nutrient | Karela sabzi (bitter gourd curry) by SriThe recipe as it is1 serving = 125 g | Karela sabzi (bitter gourd curry) with olive oilVegetable oil → Olive oil1 serving = 125 g |
|---|---|---|
| Nutrient score | 92 Excellent | 92 Excellent |
| Calories | 186 kcal | 186 kcal |
| Total Fat | 11.2 g | 11.2 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.47 g | 1.45 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.85 g | 7.52 g |
| Omega-3 Fatty Acids | 0.2 g | 0.15 g |
| Polyunsaturated Fat | 5.7 g | 1.31 g |
| Omega-6 Fatty Acids | 5.49 g | 1.16 g |
| Vitamin E | 2.02 mg | 2.02 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.2 g | 0.2 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.92 g | 7.51 g |
| Protein | 3.8 g | 3.8 g |
| Water | 87 mL | 87 mL |
| Sodium | 32.6 mg | 32.6 mg |
| Total Carbohydrates | 21.2 g | 21.2 g |
| Sugar | 9.45 g | 9.45 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.08 mg | 2.14 mg |
| Calcium | 87.3 mg | 87.4 mg |
| Fiber | 8.94 g | 8.94 g |
| Magnesium | 56.1 mg | 56.1 mg |
| Potassium | 835 mg | 835 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 179 mg | 179 mg |
| Folate (B9) | 169 mcg | 169 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.08 mg | 1.08 mg |
| Phosphorus | 111 mg | 111 mg |
| Soluble Fiber | 1.65 g | 1.65 g |
| Vitamin A | 22.8 mcg RAE | 22.8 mcg RAE |
| Zinc | 1.97 mg | 1.97 mg |
| Chloride | 0.3 mg | 0.3 mg |
| Choline | 34.3 mg | 34.2 mg |
| Insoluble Fiber | 7.26 g | 7.26 g |
| Selenium | 1.22 mcg | 1.22 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.27 mg | 0.27 mg |
| Riboflavin (B2) | 0.13 mg | 0.13 mg |
| Copper | 0.17 mg | 0.17 mg |
| Pantothenic Acid (B5) | 0.6 mg | 0.6 mg |
| Vitamin K | 12.8 mcg | 16.4 mcg |
| Biotin (B7) | 1.13 mcg | 1.13 mcg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 0.43 mg | 0.43 mg |
| Molybdenum | 0.067 mcg | 0.067 mcg |
| Chromium | 0.083 mcg | 0.083 mcg |
| Leucine | 286 mg | 286 mg |
| Lysine | 194 mg | 194 mg |
| Polyphenols | 534 mg | 554 mg |
| Beta-Carotene | 537 mcg | 552 mcg |
| Isoleucine | 179 mg | 179 mg |
| Methionine | 55.1 mg | 55.1 mg |
| Oxalates | 67 mg | 67 mg |
| Threonine | 162 mg | 162 mg |
| Tryptophan | 47.6 mg | 47.6 mg |
| Valine | 215 mg | 215 mg |
| Flavonoids | 302 mg | 302 mg |
| Histidine | 189 mg | 189 mg |
| Lutein / Zeaxanthin | 0.43 mg | 0.44 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 177 mg | 177 mg |
| Purines | 43.9 mg | 43.9 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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