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: Mixed Vegetable Stir Fry recipe, with 4.53 g Sesame oil · Choose another
| Nutrient | Mixed Vegetable Stir Fry recipeThe recipe as it is1 serving = 150 g | Mixed Vegetable Stir Fry with olive oilSesame oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 58 Good | 58 Good |
| Calories | 151 kcal | 151 kcal |
| Total Fat | 9.01 g | 9.01 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.32 g | 1.31 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.14 g | 3.52 g |
| Omega-3 Fatty Acids | 0.12 g | 0.13 g |
| Polyunsaturated Fat | 4.37 g | 4.02 g |
| Omega-6 Fatty Acids | 4.26 g | 3.9 g |
| Vitamin E | 2.49 mg | 2.64 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.093 g | 0.097 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.52 g | 2.9 g |
| Protein | 5.18 g | 5.18 g |
| Water | 120 mL | 120 mL |
| Sodium | 773 mg | 773 mg |
| Total Carbohydrates | 14.8 g | 14.8 g |
| Sugar | 4.99 g | 4.99 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.63 mg | 1.63 mg |
| Calcium | 79.8 mg | 79.8 mg |
| Fiber | 4.53 g | 4.53 g |
| Magnesium | 42.8 mg | 42.8 mg |
| Potassium | 546 mg | 546 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 139 mg | 139 mg |
| Folate (B9) | 90 mcg | 90 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.44 mg | 1.44 mg |
| Phosphorus | 119 mg | 119 mg |
| Soluble Fiber | 1.28 g | 1.28 g |
| Vitamin A | 218 mcg RAE | 218 mcg RAE |
| Zinc | 0.85 mg | 0.84 mg |
| Chloride | 692 mg | 692 mg |
| Choline | 26.2 mg | 26.2 mg |
| Insoluble Fiber | 3.34 g | 3.34 g |
| Selenium | 4.12 mcg | 4.12 mcg |
| Thiamin (B1) | 0.13 mg | 0.13 mg |
| Vitamin B6 | 0.41 mg | 0.41 mg |
| Riboflavin (B2) | 0.17 mg | 0.17 mg |
| Copper | 0.16 mg | 0.16 mg |
| Pantothenic Acid (B5) | 0.76 mg | 0.76 mg |
| Vitamin K | 101 mcg | 102 mcg |
| Biotin (B7) | 3.18 mcg | 3.18 mcg |
| Fluoride | 0.027 mg | 0.027 mg |
| Manganese | 0.45 mg | 0.45 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 410 mg | 410 mg |
| Lysine | 319 mg | 319 mg |
| Polyphenols | 150 mg | 151 mg |
| Beta-Carotene | 2,266 mcg | 2,268 mcg |
| Isoleucine | 267 mg | 267 mg |
| Methionine | 88.7 mg | 88.7 mg |
| Oxalates | 34.1 mg | 34.1 mg |
| Threonine | 249 mg | 249 mg |
| Tryptophan | 71.3 mg | 71.3 mg |
| Valine | 311 mg | 311 mg |
| Flavonoids | 39.3 mg | 39.4 mg |
| Histidine | 165 mg | 165 mg |
| Lutein / Zeaxanthin | 1.54 mg | 1.55 mg |
| Lycopene | 0.18 mg | 0.18 mg |
| Phenylalanine | 292 mg | 292 mg |
| Purines | 35 mg | 35 mg |
| MSG (Monosodium Glutamate) | 140 mg | 140 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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