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: Mapo tofu with shiitake mushrooms by Wu, with 27.2 g Vegetable oil · Choose another
| Nutrient | Mapo tofu with shiitake mushrooms by WuThe recipe as it is1 serving = 225 g | Mapo tofu with shiitake mushrooms with olive oilVegetable oil → Olive oil1 serving = 225 g |
|---|---|---|
| Nutrient score | 59 Good | 59 Good |
| Calories | 296 kcal | 296 kcal |
| Total Fat | 18.3 g | 18.3 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.67 g | 2.66 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.59 g | 6.04 g |
| Omega-3 Fatty Acids | 0.53 g | 0.5 g |
| Polyunsaturated Fat | 6.77 g | 3.84 g |
| Omega-6 Fatty Acids | 6.23 g | 3.34 g |
| Vitamin E | 1.29 mg | 1.29 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.63 g | 0.63 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.35 g | 6.41 g |
| Protein | 23.7 g | 23.7 g |
| Water | 166 mL | 166 mL |
| Sodium | 849 mg | 849 mg |
| Total Carbohydrates | 15.3 g | 15.3 g |
| Sugar | 1.56 g | 1.56 g |
| Added Sugar | 0 g | 0 g |
| Iron | 4.15 mg | 4.18 mg |
| Calcium | 462 mg | 462 mg |
| Fiber | 5.07 g | 5.07 g |
| Magnesium | 92.4 mg | 92.4 mg |
| Potassium | 404 mg | 404 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.29 mcg | 0.29 mcg |
| Vitamin C | 3.3 mg | 3.3 mg |
| Folate (B9) | 29.1 mcg | 29.1 mcg |
| Iodine | 0.51 mcg | 0.51 mcg |
| Niacin (B3) | 1.63 mg | 1.63 mg |
| Phosphorus | 186 mg | 186 mg |
| Soluble Fiber | 0.91 g | 0.91 g |
| Vitamin A | 7.41 mcg RAE | 7.41 mcg RAE |
| Zinc | 2.84 mg | 2.85 mg |
| Chloride | 697 mg | 697 mg |
| Choline | 45 mg | 45 mg |
| Insoluble Fiber | 4.1 g | 4.1 g |
| Selenium | 26.9 mcg | 26.9 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.39 mg | 0.39 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Copper | 0.75 mg | 0.75 mg |
| Pantothenic Acid (B5) | 1.84 mg | 1.84 mg |
| Vitamin K | 18.1 mcg | 20.5 mcg |
| Biotin (B7) | 0.27 mcg | 0.27 mcg |
| Fluoride | 0.03 mg | 0.03 mg |
| Manganese | 1.42 mg | 1.42 mg |
| Molybdenum | 2 mcg | 2 mcg |
| Chromium | 1.63 mcg | 1.63 mcg |
| Leucine | 1,864 mg | 1,864 mg |
| Lysine | 1,436 mg | 1,436 mg |
| Polyphenols | 139 mg | 153 mg |
| Beta-Carotene | 180 mcg | 190 mcg |
| Isoleucine | 1,182 mg | 1,182 mg |
| Methionine | 349 mg | 349 mg |
| Oxalates | 25 mg | 25 mg |
| Threonine | 922 mg | 922 mg |
| Tryptophan | 280 mg | 280 mg |
| Valine | 1,259 mg | 1,259 mg |
| Flavonoids | 66.1 mg | 66.2 mg |
| Histidine | 705 mg | 705 mg |
| Lutein / Zeaxanthin | 0.17 mg | 0.18 mg |
| Lycopene | 0.03 mg | 0.03 mg |
| Phenylalanine | 1,319 mg | 1,319 mg |
| Purines | 111 mg | 111 mg |
| MSG (Monosodium Glutamate) | 432 mg | 432 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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