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: Masala Dosa Andhra style by Sandra, with 40.8 g Vegetable oil · Choose another
| Nutrient | Masala Dosa Andhra style by SandraThe recipe as it is1 serving = 300 g | Masala Dosa Andhra style with olive oilVegetable oil → Olive oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 77 Excellent | 77 Excellent |
| Calories | 657 kcal | 657 kcal |
| Total Fat | 11.9 g | 11.9 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.78 g | 1.76 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.11 g | 7.78 g |
| Omega-3 Fatty Acids | 0.2 g | 0.14 g |
| Polyunsaturated Fat | 6 g | 1.61 g |
| Omega-6 Fatty Acids | 5.8 g | 1.47 g |
| Vitamin E | 2 mg | 2 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.18 g | 0.18 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.2 g | 7.79 g |
| Protein | 16.4 g | 16.4 g |
| Water | 147 mL | 147 mL |
| Sodium | 24.3 mg | 24.3 mg |
| Total Carbohydrates | 121 g | 121 g |
| Sugar | 3.63 g | 3.63 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.89 mg | 3.95 mg |
| Calcium | 72.6 mg | 72.7 mg |
| Fiber | 9.25 g | 9.25 g |
| Magnesium | 130 mg | 130 mg |
| Potassium | 969 mg | 970 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 31.1 mg | 31.1 mg |
| Folate (B9) | 193 mcg | 193 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 3.61 mg | 3.61 mg |
| Phosphorus | 304 mg | 304 mg |
| Soluble Fiber | 1.78 g | 1.78 g |
| Vitamin A | 1.13 mcg RAE | 1.13 mcg RAE |
| Zinc | 2.9 mg | 2.9 mg |
| Chloride | 23.8 mg | 23.8 mg |
| Choline | 48.9 mg | 48.9 mg |
| Insoluble Fiber | 7.57 g | 7.57 g |
| Selenium | 17.9 mcg | 17.9 mcg |
| Thiamin (B1) | 0.3 mg | 0.3 mg |
| Vitamin B6 | 0.69 mg | 0.69 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.63 mg | 0.63 mg |
| Pantothenic Acid (B5) | 1.65 mg | 1.65 mg |
| Vitamin K | 6.52 mcg | 10.1 mcg |
| Biotin (B7) | 2.22 mcg | 2.22 mcg |
| Fluoride | 0.063 mg | 0.063 mg |
| Manganese | 1.67 mg | 1.67 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 926 mg | 926 mg |
| Lysine | 705 mg | 705 mg |
| Polyphenols | 187 mg | 207 mg |
| Beta-Carotene | 34.1 mcg | 49.4 mcg |
| Isoleucine | 540 mg | 540 mg |
| Methionine | 175 mg | 175 mg |
| Oxalates | 86.3 mg | 86.3 mg |
| Threonine | 500 mg | 500 mg |
| Tryptophan | 141 mg | 141 mg |
| Valine | 641 mg | 641 mg |
| Flavonoids | 75.4 mg | 75.6 mg |
| Histidine | 586 mg | 586 mg |
| Lutein / Zeaxanthin | 0.089 mg | 0.099 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 658 mg | 658 mg |
| Purines | 102 mg | 102 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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