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: Misir Wot by Debbie, with 55.2 g Vegetable oil · Choose another
| Nutrient | Misir Wot by DebbieThe recipe as it is1 serving = 238 g | Misir Wot with olive oilVegetable oil → Olive oil1 serving = 238 g |
|---|---|---|
| Nutrient score | 88 Excellent | 88 Excellent |
| Calories | 424 kcal | 424 kcal |
| Total Fat | 15.2 g | 15.2 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.14 g | 2.12 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.44 g | 10.4 g |
| Omega-3 Fatty Acids | 0.27 g | 0.2 g |
| Polyunsaturated Fat | 7.96 g | 2.03 g |
| Omega-6 Fatty Acids | 7.69 g | 1.82 g |
| Vitamin E | 3.37 mg | 3.37 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.17 g | 0.17 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.06 g | 10.3 g |
| Protein | 18.8 g | 18.8 g |
| Water | 147 mL | 147 mL |
| Sodium | 95.2 mg | 95.2 mg |
| Total Carbohydrates | 55.1 g | 55.1 g |
| Sugar | 7.81 g | 7.81 g |
| Added Sugar | 0 g | 0 g |
| Iron | 6.08 mg | 6.15 mg |
| Calcium | 90.5 mg | 90.6 mg |
| Fiber | 23.2 g | 23.2 g |
| Magnesium | 77.7 mg | 77.7 mg |
| Potassium | 926 mg | 926 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 13.2 mg | 13.2 mg |
| Folate (B9) | 331 mcg | 331 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.45 mg | 2.45 mg |
| Phosphorus | 321 mg | 321 mg |
| Soluble Fiber | 2.29 g | 2.29 g |
| Vitamin A | 89.8 mcg RAE | 89.8 mcg RAE |
| Zinc | 3.43 mg | 3.43 mg |
| Chloride | 8.32 mg | 8.32 mg |
| Choline | 73.2 mg | 73.2 mg |
| Insoluble Fiber | 10.5 g | 10.5 g |
| Selenium | 6.68 mcg | 6.68 mcg |
| Thiamin (B1) | 0.64 mg | 0.64 mg |
| Vitamin B6 | 0.64 mg | 0.64 mg |
| Riboflavin (B2) | 0.21 mg | 0.21 mg |
| Copper | 0.71 mg | 0.71 mg |
| Pantothenic Acid (B5) | 1.6 mg | 1.6 mg |
| Vitamin K | 10.2 mcg | 15.1 mcg |
| Biotin (B7) | 10.8 mcg | 10.8 mcg |
| Fluoride | 0.006 mg | 0.006 mg |
| Manganese | 1.33 mg | 1.33 mg |
| Molybdenum | 0.83 mcg | 0.83 mcg |
| Chromium | 0.73 mcg | 0.73 mcg |
| Leucine | 1,410 mg | 1,410 mg |
| Lysine | 1,220 mg | 1,220 mg |
| Polyphenols | 392 mg | 420 mg |
| Beta-Carotene | 368 mcg | 389 mcg |
| Isoleucine | 817 mg | 817 mg |
| Methionine | 190 mg | 190 mg |
| Oxalates | 42.5 mg | 42.5 mg |
| Threonine | 687 mg | 687 mg |
| Tryptophan | 198 mg | 198 mg |
| Valine | 963 mg | 963 mg |
| Flavonoids | 238 mg | 238 mg |
| Histidine | 605 mg | 605 mg |
| Lutein / Zeaxanthin | 0.35 mg | 0.36 mg |
| Lycopene | 3.66 mg | 3.66 mg |
| Phenylalanine | 1,013 mg | 1,013 mg |
| Purines | 105 mg | 105 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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