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: Matki usal (sprouted moath beans) recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Matki usal (sprouted moath beans) recipeThe recipe as it is1 serving = 200 g | Matki usal (sprouted moath beans) with olive oilVegetable oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 158 kcal | 158 kcal |
| Total Fat | 7.64 g | 7.64 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.08 g | 1.06 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.68 g | 5.13 g |
| Omega-3 Fatty Acids | 0.13 g | 0.091 g |
| Polyunsaturated Fat | 3.99 g | 1.07 g |
| Omega-6 Fatty Acids | 3.87 g | 0.98 g |
| Vitamin E | 1.82 mg | 1.82 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.1 g | 0.1 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.08 g | 5.14 g |
| Protein | 6.18 g | 6.18 g |
| Water | 166 mL | 166 mL |
| Sodium | 23.7 mg | 23.7 mg |
| Total Carbohydrates | 18.8 g | 18.8 g |
| Sugar | 3.7 g | 3.7 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.52 mg | 2.56 mg |
| Calcium | 85.9 mg | 85.9 mg |
| Fiber | 4.23 g | 4.23 g |
| Magnesium | 68.9 mg | 68.9 mg |
| Potassium | 469 mg | 469 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 14.6 mg | 14.6 mg |
| Folate (B9) | 60.1 mcg | 60.1 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.86 mg | 0.86 mg |
| Phosphorus | 118 mg | 118 mg |
| Soluble Fiber | 1.12 g | 1.12 g |
| Vitamin A | 34.4 mcg RAE | 34.4 mcg RAE |
| Zinc | 1.04 mg | 1.04 mg |
| Chloride | 0.084 mg | 0.084 mg |
| Choline | 19.4 mg | 19.4 mg |
| Insoluble Fiber | 4.52 g | 4.52 g |
| Selenium | 3.99 mcg | 3.99 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.39 mg | 0.39 mg |
| Pantothenic Acid (B5) | 0.46 mg | 0.46 mg |
| Vitamin K | 35.9 mcg | 38.3 mcg |
| Biotin (B7) | 1.49 mcg | 1.49 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.61 mg | 0.61 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 419 mg | 419 mg |
| Lysine | 362 mg | 362 mg |
| Polyphenols | 223 mg | 237 mg |
| Beta-Carotene | 521 mcg | 531 mcg |
| Isoleucine | 286 mg | 286 mg |
| Methionine | 79.6 mg | 79.6 mg |
| Oxalates | 27.6 mg | 27.6 mg |
| Threonine | 238 mg | 238 mg |
| Tryptophan | 96.2 mg | 96.2 mg |
| Valine | 349 mg | 349 mg |
| Flavonoids | 103 mg | 103 mg |
| Histidine | 270 mg | 270 mg |
| Lutein / Zeaxanthin | 0.69 mg | 0.7 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 368 mg | 368 mg |
| Purines | 57.6 mg | 57.6 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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