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: Lotus root stir fry by Wu, with 27.2 g Vegetable oil · Choose another
| Nutrient | Lotus root stir fry by WuThe recipe as it is1 serving = 150 g | Lotus root stir fry with olive oilVegetable oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 62 Very good | 62 Very good |
| Calories | 181 kcal | 181 kcal |
| Total Fat | 8.17 g | 8.17 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.13 g | 1.12 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.98 g | 5.43 g |
| Omega-3 Fatty Acids | 0.1 g | 0.066 g |
| Polyunsaturated Fat | 4.16 g | 1.24 g |
| Omega-6 Fatty Acids | 4.06 g | 1.17 g |
| Vitamin E | 1.51 mg | 1.51 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.055 g | 0.055 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.36 g | 5.42 g |
| Protein | 4.29 g | 4.29 g |
| Water | 111 mL | 111 mL |
| Sodium | 545 mg | 545 mg |
| Total Carbohydrates | 25 g | 25 g |
| Sugar | 1.97 g | 1.97 g |
| Added Sugar | 1.05 g | 1.05 g |
| Iron | 1.75 mg | 1.79 mg |
| Calcium | 46 mg | 46.1 mg |
| Fiber | 6.52 g | 6.52 g |
| Magnesium | 35.6 mg | 35.6 mg |
| Potassium | 537 mg | 537 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 57.4 mg | 57.4 mg |
| Folate (B9) | 23.1 mcg | 23.1 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.54 mg | 0.54 mg |
| Phosphorus | 147 mg | 147 mg |
| Soluble Fiber | 1.05 g | 1.05 g |
| Vitamin A | 3.75 mcg RAE | 3.75 mcg RAE |
| Zinc | 0.66 mg | 0.66 mg |
| Chloride | 451 mg | 451 mg |
| Choline | 16.9 mg | 16.9 mg |
| Insoluble Fiber | 4.17 g | 4.17 g |
| Selenium | 1.89 mcg | 1.89 mcg |
| Thiamin (B1) | 0.19 mg | 0.19 mg |
| Vitamin B6 | 0.32 mg | 0.32 mg |
| Riboflavin (B2) | 0.026 mg | 0.026 mg |
| Copper | 0.33 mg | 0.33 mg |
| Pantothenic Acid (B5) | 0.41 mg | 0.41 mg |
| Vitamin K | 17.5 mcg | 19.9 mcg |
| Biotin (B7) | 0.068 mcg | 0.068 mcg |
| Fluoride | 0.01 mg | 0.01 mg |
| Manganese | 0.44 mg | 0.44 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.043 mcg | 0.043 mcg |
| Leucine | 184 mg | 184 mg |
| Lysine | 163 mg | 163 mg |
| Polyphenols | 167 mg | 181 mg |
| Beta-Carotene | 75.1 mcg | 85.3 mcg |
| Isoleucine | 123 mg | 123 mg |
| Methionine | 36.7 mg | 36.7 mg |
| Oxalates | 101 mg | 101 mg |
| Threonine | 124 mg | 124 mg |
| Tryptophan | 35.5 mg | 35.5 mg |
| Valine | 149 mg | 149 mg |
| Flavonoids | 64.5 mg | 64.6 mg |
| Histidine | 143 mg | 143 mg |
| Lutein / Zeaxanthin | 0.006 mg | 0.013 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 150 mg | 150 mg |
| Purines | 23.6 mg | 23.6 mg |
| MSG (Monosodium Glutamate) | 93.5 mg | 93.5 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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