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: Maafe (Peanut Stew) with Vegetables recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Maafe (Peanut Stew) with Vegetables recipeThe recipe as it is1 serving = 400 g | Maafe (Peanut Stew) with Vegetables with olive oilVegetable oil → Olive oil1 serving = 400 g |
|---|---|---|
| Nutrient score | 73 Very good | 73 Very good |
| Calories | 602 kcal | 602 kcal |
| Total Fat | 41.3 g | 41.3 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 7.79 g | 7.78 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 19.3 g | 21.8 g |
| Omega-3 Fatty Acids | 0.14 g | 0.11 g |
| Polyunsaturated Fat | 13 g | 10 g |
| Omega-6 Fatty Acids | 12.8 g | 9.89 g |
| Vitamin E | 8.29 mg | 8.29 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.087 g | 0.087 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 18.4 g | 21.5 g |
| Protein | 20.6 g | 20.6 g |
| Water | 288 mL | 288 mL |
| Sodium | 1,033 mg | 1,033 mg |
| Total Carbohydrates | 46.2 g | 46.2 g |
| Sugar | 13.7 g | 13.7 g |
| Added Sugar | 2.04 g | 2.04 g |
| Iron | 3.15 mg | 3.18 mg |
| Calcium | 109 mg | 109 mg |
| Fiber | 9.68 g | 9.68 g |
| Magnesium | 175 mg | 175 mg |
| Potassium | 1,256 mg | 1,256 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 12.9 mg | 12.9 mg |
| Folate (B9) | 80.8 mcg | 80.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 10.3 mg | 10.3 mg |
| Phosphorus | 382 mg | 382 mg |
| Soluble Fiber | 2.31 g | 2.31 g |
| Vitamin A | 997 mcg RAE | 997 mcg RAE |
| Zinc | 2.56 mg | 2.56 mg |
| Chloride | 1,209 mg | 1,209 mg |
| Choline | 68.8 mg | 68.7 mg |
| Insoluble Fiber | 6.88 g | 6.88 g |
| Selenium | 9.68 mcg | 9.68 mcg |
| Thiamin (B1) | 0.22 mg | 0.22 mg |
| Vitamin B6 | 0.8 mg | 0.8 mg |
| Riboflavin (B2) | 0.21 mg | 0.21 mg |
| Copper | 0.64 mg | 0.64 mg |
| Pantothenic Acid (B5) | 2.36 mg | 2.36 mg |
| Vitamin K | 24 mcg | 26.4 mcg |
| Biotin (B7) | 20.7 mcg | 20.7 mcg |
| Fluoride | 0.06 mg | 0.06 mg |
| Manganese | 1.61 mg | 1.61 mg |
| Molybdenum | 89.3 mcg | 89.3 mcg |
| Chromium | 13.3 mcg | 13.3 mcg |
| Leucine | 1,421 mg | 1,421 mg |
| Lysine | 912 mg | 912 mg |
| Polyphenols | 589 mg | 602 mg |
| Beta-Carotene | 12,453 mcg | 12,463 mcg |
| Isoleucine | 813 mg | 813 mg |
| Methionine | 235 mg | 235 mg |
| Oxalates | 70.9 mg | 70.9 mg |
| Threonine | 631 mg | 631 mg |
| Tryptophan | 241 mg | 241 mg |
| Valine | 983 mg | 983 mg |
| Flavonoids | 130 mg | 130 mg |
| Histidine | 666 mg | 666 mg |
| Lutein / Zeaxanthin | 0.79 mg | 0.8 mg |
| Lycopene | 5.58 mg | 5.58 mg |
| Phenylalanine | 1,092 mg | 1,092 mg |
| Purines | 63.4 mg | 63.4 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.
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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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