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: Kollu rasam (horse gram soup) by Nidhu, with 13.6 g Sunflower oil · Choose another
| Nutrient | Kollu rasam (horse gram soup) by NidhuThe recipe as it is1 serving = 250 g | Kollu rasam (horse gram soup) with olive oilSunflower oil → Olive oil1 serving = 250 g |
|---|---|---|
| Nutrient score | 98 Excellent | 98 Excellent |
| Calories | 83.5 kcal | 83.5 kcal |
| Total Fat | 4.09 g | 4.09 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.44 g | 0.56 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.94 g | 2.64 g |
| Omega-3 Fatty Acids | 0.041 g | 0.062 g |
| Polyunsaturated Fat | 2.48 g | 0.6 g |
| Omega-6 Fatty Acids | 2.44 g | 0.54 g |
| Vitamin E | 2.29 mg | 1.38 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.034 g | 0.051 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.08 g | 2.58 g |
| Protein | 2.71 g | 2.71 g |
| Water | 232 mL | 232 mL |
| Sodium | 36.7 mg | 36.7 mg |
| Total Carbohydrates | 10.1 g | 10.1 g |
| Sugar | 2.68 g | 2.68 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.48 mg | 1.5 mg |
| Calcium | 58.3 mg | 58.3 mg |
| Fiber | 2.72 g | 2.72 g |
| Magnesium | 22.8 mg | 22.8 mg |
| Potassium | 192 mg | 192 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 5.49 mg | 5.49 mg |
| Folate (B9) | 37.7 mcg | 37.7 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.66 mg | 0.66 mg |
| Phosphorus | 79.9 mg | 79.9 mg |
| Soluble Fiber | 0.71 g | 0.71 g |
| Vitamin A | 45.8 mcg RAE | 45.8 mcg RAE |
| Zinc | 0.85 mg | 0.85 mg |
| Chloride | 3.55 mg | 3.55 mg |
| Choline | 21 mg | 21 mg |
| Insoluble Fiber | 3.46 g | 3.46 g |
| Selenium | 2.66 mcg | 2.66 mcg |
| Thiamin (B1) | 0.11 mg | 0.11 mg |
| Vitamin B6 | 0.19 mg | 0.19 mg |
| Riboflavin (B2) | 0.071 mg | 0.071 mg |
| Copper | 0.24 mg | 0.24 mg |
| Pantothenic Acid (B5) | 0.29 mg | 0.29 mg |
| Vitamin K | 22.9 mcg | 24.8 mcg |
| Biotin (B7) | 1.58 mcg | 1.58 mcg |
| Fluoride | 0.013 mg | 0.013 mg |
| Manganese | 0.47 mg | 0.47 mg |
| Molybdenum | 28.4 mcg | 28.4 mcg |
| Chromium | 0.085 mcg | 0.085 mcg |
| Leucine | 232 mg | 232 mg |
| Lysine | 149 mg | 149 mg |
| Polyphenols | 172 mg | 178 mg |
| Beta-Carotene | 543 mcg | 548 mcg |
| Isoleucine | 139 mg | 139 mg |
| Methionine | 40.4 mg | 40.4 mg |
| Oxalates | 21.9 mg | 21.9 mg |
| Threonine | 129 mg | 129 mg |
| Tryptophan | 35.4 mg | 35.4 mg |
| Valine | 166 mg | 166 mg |
| Flavonoids | 26.2 mg | 26.3 mg |
| Histidine | 168 mg | 168 mg |
| Lutein / Zeaxanthin | 0.73 mg | 0.73 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 170 mg | 170 mg |
| Purines | 22.4 mg | 22.4 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
