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: Kerala Puttu and Kadala Curry recipe, with 27.2 g Coconut oil · Choose another
| Nutrient | Kerala Puttu and Kadala Curry recipeThe recipe as it is1 serving = 275 g | Kerala Puttu and Kadala Curry with olive oilCoconut oil → Olive oil1 serving = 275 g |
|---|---|---|
| Nutrient score | 49 Good | 56 Good |
| Calories | 1,024 kcal | 1,024 kcal |
| Total Fat | 34.8 g | 34.8 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 24.4 g | 19.7 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.05 g | 6.61 g |
| Omega-3 Fatty Acids | 0.16 g | 0.21 g |
| Polyunsaturated Fat | 1.7 g | 2.29 g |
| Omega-6 Fatty Acids | 1.54 g | 2.08 g |
| Vitamin E | 1.49 mg | 2.46 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.19 g | 0.23 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 14 g | 9.95 g |
| Omega-9 Fatty Acids | 1.96 g | 6.52 g |
| Protein | 27.5 g | 27.5 g |
| Water | 52.6 mL | 52.6 mL |
| Sodium | 51.1 mg | 51.1 mg |
| Total Carbohydrates | 155 g | 155 g |
| Sugar | 10.1 g | 10.1 g |
| Added Sugar | 0 g | 0 g |
| Iron | 5.45 mg | 5.49 mg |
| Calcium | 128 mg | 128 mg |
| Fiber | 25.3 g | 25.3 g |
| Magnesium | 127 mg | 127 mg |
| Potassium | 790 mg | 790 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 22 mg | 22 mg |
| Folate (B9) | 569 mcg | 569 mcg |
| Iodine | 1.89 mcg | 1.89 mcg |
| Niacin (B3) | 5.65 mg | 5.65 mg |
| Phosphorus | 616 mg | 616 mg |
| Soluble Fiber | 3.53 g | 3.53 g |
| Vitamin A | 15.6 mcg RAE | 15.6 mcg RAE |
| Zinc | 4.63 mg | 4.63 mg |
| Chloride | 27.8 mg | 27.8 mg |
| Choline | 109 mg | 109 mg |
| Insoluble Fiber | 20.8 g | 20.8 g |
| Selenium | 28.4 mcg | 28.4 mcg |
| Thiamin (B1) | 0.64 mg | 0.64 mg |
| Vitamin B6 | 1.13 mg | 1.13 mg |
| Riboflavin (B2) | 0.27 mg | 0.27 mg |
| Copper | 1.32 mg | 1.32 mg |
| Pantothenic Acid (B5) | 2.84 mg | 2.84 mg |
| Vitamin K | 6.67 mcg | 10.7 mcg |
| Biotin (B7) | 6.39 mcg | 6.39 mcg |
| Fluoride | 0.095 mg | 0.095 mg |
| Manganese | 3.73 mg | 3.73 mg |
| Molybdenum | 94.6 mcg | 94.6 mcg |
| Chromium | 19 mcg | 19 mcg |
| Leucine | 1,428 mg | 1,428 mg |
| Lysine | 897 mg | 897 mg |
| Polyphenols | 495 mg | 508 mg |
| Beta-Carotene | 437 mcg | 447 mcg |
| Isoleucine | 862 mg | 862 mg |
| Methionine | 322 mg | 322 mg |
| Oxalates | 72.6 mg | 72.6 mg |
| Threonine | 702 mg | 702 mg |
| Tryptophan | 245 mg | 245 mg |
| Valine | 957 mg | 957 mg |
| Flavonoids | 169 mg | 169 mg |
| Histidine | 815 mg | 815 mg |
| Lutein / Zeaxanthin | 0.48 mg | 0.48 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 918 mg | 918 mg |
| Purines | 112 mg | 112 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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