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: Macrobiotic bowl recipe, with 13.6 g Sesame oil · Choose another
| Nutrient | Macrobiotic bowl recipeThe recipe as it is1 serving = 450 g | Macrobiotic bowl with olive oilSesame oil → Olive oil1 serving = 450 g |
|---|---|---|
| Nutrient score | 78 Excellent | 80 Excellent |
| Calories | 574 kcal | 574 kcal |
| Total Fat | 16.8 g | 16.8 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.63 g | 2.6 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.23 g | 7.5 g |
| Omega-3 Fatty Acids | 0.58 g | 0.6 g |
| Polyunsaturated Fat | 6.8 g | 4.68 g |
| Omega-6 Fatty Acids | 6.23 g | 4.08 g |
| Vitamin E | 2.27 mg | 3.15 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.59 g | 0.62 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.02 g | 7.29 g |
| Protein | 22.4 g | 22.4 g |
| Water | 319 mL | 319 mL |
| Sodium | 1,447 mg | 1,447 mg |
| Total Carbohydrates | 87.6 g | 87.6 g |
| Sugar | 5.23 g | 5.23 g |
| Added Sugar | 0 g | 0 g |
| Iron | 10.2 mg | 10.2 mg |
| Calcium | 547 mg | 547 mg |
| Fiber | 8.79 g | 8.79 g |
| Magnesium | 216 mg | 216 mg |
| Potassium | 1,026 mg | 1,026 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 84.9 mg | 84.9 mg |
| Folate (B9) | 107 mcg | 107 mcg |
| Iodine | 1.25 mcg | 1.25 mcg |
| Niacin (B3) | 6.32 mg | 6.32 mg |
| Phosphorus | 482 mg | 482 mg |
| Soluble Fiber | 2.18 g | 2.18 g |
| Vitamin A | 276 mcg RAE | 276 mcg RAE |
| Zinc | 4.72 mg | 4.71 mg |
| Chloride | 1,317 mg | 1,317 mg |
| Choline | 73.6 mg | 73.6 mg |
| Insoluble Fiber | 7.33 g | 7.33 g |
| Selenium | 41.2 mcg | 41.2 mcg |
| Thiamin (B1) | 0.58 mg | 0.58 mg |
| Vitamin B6 | 0.83 mg | 0.83 mg |
| Riboflavin (B2) | 0.3 mg | 0.3 mg |
| Copper | 0.71 mg | 0.71 mg |
| Pantothenic Acid (B5) | 2.18 mg | 2.18 mg |
| Vitamin K | 98.9 mcg | 102 mcg |
| Biotin (B7) | 14.3 mcg | 14.3 mcg |
| Fluoride | 0.15 mg | 0.15 mg |
| Manganese | 5.11 mg | 5.11 mg |
| Molybdenum | 40 mcg | 40 mcg |
| Chromium | 16.3 mcg | 16.3 mcg |
| Leucine | 1,864 mg | 1,864 mg |
| Lysine | 1,223 mg | 1,223 mg |
| Polyphenols | 323 mg | 333 mg |
| Beta-Carotene | 2,822 mcg | 2,832 mcg |
| Isoleucine | 1,143 mg | 1,143 mg |
| Methionine | 404 mg | 404 mg |
| Oxalates | 71.7 mg | 71.7 mg |
| Threonine | 895 mg | 895 mg |
| Tryptophan | 296 mg | 296 mg |
| Valine | 1,282 mg | 1,282 mg |
| Flavonoids | 86.6 mg | 86.8 mg |
| Histidine | 673 mg | 673 mg |
| Lutein / Zeaxanthin | 1.3 mg | 1.31 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,184 mg | 1,184 mg |
| Purines | 96.7 mg | 96.7 mg |
| MSG (Monosodium Glutamate) | 187 mg | 187 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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