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: Kootu (chayote and chana dal) by Nidhu, with 13.6 g Coconut oil · Choose another
| Nutrient | Kootu (chayote and chana dal) by NidhuThe recipe as it is1 serving = 200 g | Kootu (chayote and chana dal) with olive oilCoconut oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 44 Fair | 61 Very good |
| Calories | 218 kcal | 218 kcal |
| Total Fat | 11.9 g | 11.9 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 8.74 g | 6.4 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.69 g | 2.97 g |
| Omega-3 Fatty Acids | 0.047 g | 0.071 g |
| Polyunsaturated Fat | 0.57 g | 0.87 g |
| Omega-6 Fatty Acids | 0.53 g | 0.8 g |
| Vitamin E | 0.59 mg | 1.08 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.061 g | 0.084 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 4.83 g | 2.79 g |
| Omega-9 Fatty Acids | 0.65 g | 2.93 g |
| Protein | 7.58 g | 7.58 g |
| Water | 155 mL | 155 mL |
| Sodium | 28.3 mg | 28.3 mg |
| Total Carbohydrates | 23.7 g | 23.7 g |
| Sugar | 3.9 g | 3.9 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.52 mg | 2.54 mg |
| Calcium | 52.1 mg | 52.1 mg |
| Fiber | 8.32 g | 8.32 g |
| Magnesium | 56.3 mg | 56.3 mg |
| Potassium | 468 mg | 468 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 20 mg | 20 mg |
| Folate (B9) | 222 mcg | 222 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.32 mg | 1.32 mg |
| Phosphorus | 143 mg | 143 mg |
| Soluble Fiber | 1.35 g | 1.35 g |
| Vitamin A | 15.7 mcg RAE | 15.7 mcg RAE |
| Zinc | 1.48 mg | 1.48 mg |
| Chloride | 11.3 mg | 11.3 mg |
| Choline | 35.6 mg | 35.6 mg |
| Insoluble Fiber | 6.52 g | 6.52 g |
| Selenium | 4.47 mcg | 4.47 mcg |
| Thiamin (B1) | 0.16 mg | 0.16 mg |
| Vitamin B6 | 0.26 mg | 0.26 mg |
| Riboflavin (B2) | 0.081 mg | 0.081 mg |
| Copper | 0.43 mg | 0.43 mg |
| Pantothenic Acid (B5) | 0.72 mg | 0.72 mg |
| Vitamin K | 6.69 mcg | 8.72 mcg |
| Biotin (B7) | 3.77 mcg | 3.77 mcg |
| Fluoride | 0.038 mg | 0.038 mg |
| Manganese | 0.98 mg | 0.98 mg |
| Molybdenum | 30.2 mcg | 30.2 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 686 mg | 686 mg |
| Lysine | 529 mg | 529 mg |
| Polyphenols | 113 mg | 120 mg |
| Beta-Carotene | 283 mcg | 288 mcg |
| Isoleucine | 412 mg | 412 mg |
| Methionine | 97.3 mg | 97.3 mg |
| Oxalates | 33.5 mg | 33.5 mg |
| Threonine | 340 mg | 340 mg |
| Tryptophan | 98.7 mg | 98.7 mg |
| Valine | 450 mg | 450 mg |
| Flavonoids | 28.7 mg | 28.7 mg |
| Histidine | 264 mg | 264 mg |
| Lutein / Zeaxanthin | 0.26 mg | 0.26 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 453 mg | 453 mg |
| Purines | 44.2 mg | 44.2 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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