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: Masoor dal (red lentils curry) by Sri, with 27.2 g Cooking Oil · Choose another
| Nutrient | Masoor dal (red lentils curry) by SriThe recipe as it is1 serving = 300 g | Masoor dal (red lentils curry) with olive oilCooking Oil → Olive oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 89 Excellent | 89 Excellent |
| Calories | 271 kcal | 271 kcal |
| Total Fat | 7.67 g | 7.67 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.08 g | 1.07 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.91 g | 5.16 g |
| Omega-3 Fatty Acids | 0.14 g | 0.12 g |
| Polyunsaturated Fat | 2.37 g | 1.05 g |
| Omega-6 Fatty Acids | 2.23 g | 0.93 g |
| Vitamin E | 1.65 mg | 1.65 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.11 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.08 g | 5.11 g |
| Protein | 14.3 g | 14.3 g |
| Water | 239 mL | 239 mL |
| Sodium | 9.46 mg | 9.46 mg |
| Total Carbohydrates | 37.4 g | 37.4 g |
| Sugar | 3.81 g | 3.81 g |
| Added Sugar | 0 g | 0 g |
| Iron | 4.66 mg | 4.69 mg |
| Calcium | 50.1 mg | 50.1 mg |
| Fiber | 16.9 g | 16.9 g |
| Magnesium | 51.6 mg | 51.6 mg |
| Potassium | 648 mg | 648 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 14.7 mg | 14.7 mg |
| Folate (B9) | 259 mcg | 259 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.74 mg | 1.74 mg |
| Phosphorus | 234 mg | 234 mg |
| Soluble Fiber | 1.55 g | 1.55 g |
| Vitamin A | 41.7 mcg RAE | 41.7 mcg RAE |
| Zinc | 2.66 mg | 2.66 mg |
| Chloride | 11.3 mg | 11.3 mg |
| Choline | 55.4 mg | 55.4 mg |
| Insoluble Fiber | 6.6 g | 6.6 g |
| Selenium | 5.01 mcg | 5.01 mcg |
| Thiamin (B1) | 0.49 mg | 0.49 mg |
| Vitamin B6 | 0.42 mg | 0.42 mg |
| Riboflavin (B2) | 0.14 mg | 0.14 mg |
| Copper | 0.52 mg | 0.52 mg |
| Pantothenic Acid (B5) | 1.21 mg | 1.21 mg |
| Vitamin K | 28.4 mcg | 31.9 mcg |
| Biotin (B7) | 8.1 mcg | 8.1 mcg |
| Fluoride | 0.008 mg | 0.008 mg |
| Manganese | 0.95 mg | 0.95 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 1,094 mg | 1,094 mg |
| Lysine | 958 mg | 958 mg |
| Polyphenols | 231 mg | 245 mg |
| Beta-Carotene | 479 mcg | 490 mcg |
| Isoleucine | 631 mg | 631 mg |
| Methionine | 143 mg | 143 mg |
| Oxalates | 33.1 mg | 33.1 mg |
| Threonine | 526 mg | 526 mg |
| Tryptophan | 151 mg | 151 mg |
| Valine | 742 mg | 742 mg |
| Flavonoids | 91.2 mg | 91.3 mg |
| Histidine | 423 mg | 423 mg |
| Lutein / Zeaxanthin | 0.78 mg | 0.78 mg |
| Lycopene | 0.96 mg | 0.96 mg |
| Phenylalanine | 785 mg | 785 mg |
| Purines | 83.2 mg | 83.2 mg |
| MSG (Monosodium Glutamate) | 92.3 mg | 92.3 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
