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: Matoke (green banana stew) recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Matoke (green banana stew) recipeThe recipe as it is1 serving = 300 g | Matoke (green banana stew) with olive oilVegetable oil → Olive oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 79 Excellent | 79 Excellent |
| Calories | 372 kcal | 372 kcal |
| Total Fat | 8.1 g | 8.1 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.3 g | 1.29 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.66 g | 5.11 g |
| Omega-3 Fatty Acids | 0.18 g | 0.14 g |
| Polyunsaturated Fat | 3.98 g | 1.06 g |
| Omega-6 Fatty Acids | 3.8 g | 0.91 g |
| Vitamin E | 2.22 mg | 2.22 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.24 g | 0.24 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.02 g | 5.08 g |
| Protein | 5.19 g | 5.19 g |
| Water | 205 mL | 205 mL |
| Sodium | 14.3 mg | 14.3 mg |
| Total Carbohydrates | 78.1 g | 78.1 g |
| Sugar | 41.2 g | 41.2 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.76 mg | 1.8 mg |
| Calcium | 49.6 mg | 49.7 mg |
| Fiber | 10.3 g | 10.3 g |
| Magnesium | 101 mg | 101 mg |
| Potassium | 1,454 mg | 1,454 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 48.6 mg | 48.6 mg |
| Folate (B9) | 88.7 mcg | 88.7 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.64 mg | 2.64 mg |
| Phosphorus | 115 mg | 115 mg |
| Soluble Fiber | 2.94 g | 2.94 g |
| Vitamin A | 81.2 mcg RAE | 81.2 mcg RAE |
| Zinc | 0.81 mg | 0.81 mg |
| Chloride | 36.8 mg | 36.8 mg |
| Choline | 41.2 mg | 41.2 mg |
| Insoluble Fiber | 8.13 g | 8.13 g |
| Selenium | 4.05 mcg | 4.05 mcg |
| Thiamin (B1) | 0.16 mg | 0.16 mg |
| Vitamin B6 | 1.1 mg | 1.1 mg |
| Riboflavin (B2) | 0.26 mg | 0.26 mg |
| Copper | 0.36 mg | 0.36 mg |
| Pantothenic Acid (B5) | 1.12 mg | 1.12 mg |
| Vitamin K | 34.5 mcg | 36.9 mcg |
| Biotin (B7) | 5.43 mcg | 5.43 mcg |
| Fluoride | 0.023 mg | 0.023 mg |
| Manganese | 1.18 mg | 1.18 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 359 mg | 359 mg |
| Lysine | 262 mg | 262 mg |
| Polyphenols | 919 mg | 932 mg |
| Beta-Carotene | 878 mcg | 888 mcg |
| Isoleucine | 201 mg | 201 mg |
| Methionine | 65 mg | 65 mg |
| Oxalates | 28.3 mg | 28.3 mg |
| Threonine | 181 mg | 181 mg |
| Tryptophan | 49.4 mg | 49.4 mg |
| Valine | 245 mg | 245 mg |
| Flavonoids | 128 mg | 128 mg |
| Histidine | 337 mg | 337 mg |
| Lutein / Zeaxanthin | 0.82 mg | 0.83 mg |
| Lycopene | 2.89 mg | 2.89 mg |
| Phenylalanine | 265 mg | 265 mg |
| Purines | 53.6 mg | 53.6 mg |
| MSG (Monosodium Glutamate) | 277 mg | 277 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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