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: Mushroom matar masala recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Mushroom matar masala recipeThe recipe as it is1 serving = 200 g | Mushroom matar masala with olive oilVegetable oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 97 Excellent | 97 Excellent |
| Calories | 188 kcal | 188 kcal |
| Total Fat | 8.19 g | 8.19 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.18 g | 1.16 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.64 g | 5.09 g |
| Omega-3 Fatty Acids | 0.16 g | 0.13 g |
| Polyunsaturated Fat | 4.07 g | 1.14 g |
| Omega-6 Fatty Acids | 3.9 g | 1.01 g |
| Vitamin E | 2.04 mg | 2.04 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.12 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.96 g | 5.02 g |
| Protein | 8.17 g | 8.17 g |
| Water | 157 mL | 157 mL |
| Sodium | 29.8 mg | 29.8 mg |
| Total Carbohydrates | 24.9 g | 24.9 g |
| Sugar | 10.8 g | 10.8 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.68 mg | 2.72 mg |
| Calcium | 73.4 mg | 73.5 mg |
| Fiber | 7.52 g | 7.52 g |
| Magnesium | 56.6 mg | 56.6 mg |
| Potassium | 906 mg | 906 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.2 mcg | 0.2 mcg |
| Vitamin C | 44.1 mg | 44.1 mg |
| Folate (B9) | 80.9 mcg | 80.9 mcg |
| Iodine | 0.67 mcg | 0.67 mcg |
| Niacin (B3) | 5.51 mg | 5.51 mg |
| Phosphorus | 204 mg | 204 mg |
| Soluble Fiber | 1.74 g | 1.74 g |
| Vitamin A | 87 mcg RAE | 87 mcg RAE |
| Zinc | 1.61 mg | 1.61 mg |
| Chloride | 44.4 mg | 44.4 mg |
| Choline | 43.8 mg | 43.7 mg |
| Insoluble Fiber | 5.72 g | 5.72 g |
| Selenium | 11.4 mcg | 11.4 mcg |
| Thiamin (B1) | 0.3 mg | 0.3 mg |
| Vitamin B6 | 0.44 mg | 0.44 mg |
| Riboflavin (B2) | 0.52 mg | 0.52 mg |
| Copper | 0.57 mg | 0.57 mg |
| Pantothenic Acid (B5) | 1.81 mg | 1.81 mg |
| Vitamin K | 34.4 mcg | 36.8 mcg |
| Biotin (B7) | 17.3 mcg | 17.3 mcg |
| Fluoride | 0.029 mg | 0.029 mg |
| Manganese | 0.63 mg | 0.63 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 498 mg | 498 mg |
| Lysine | 411 mg | 411 mg |
| Polyphenols | 430 mg | 444 mg |
| Beta-Carotene | 1,153 mcg | 1,164 mcg |
| Isoleucine | 306 mg | 306 mg |
| Methionine | 105 mg | 105 mg |
| Oxalates | 28.5 mg | 28.5 mg |
| Threonine | 293 mg | 293 mg |
| Tryptophan | 99.9 mg | 99.9 mg |
| Valine | 364 mg | 364 mg |
| Flavonoids | 154 mg | 154 mg |
| Histidine | 303 mg | 303 mg |
| Lutein / Zeaxanthin | 0.98 mg | 0.99 mg |
| Lycopene | 2.89 mg | 2.89 mg |
| Phenylalanine | 337 mg | 337 mg |
| Purines | 96.3 mg | 96.3 mg |
| MSG (Monosodium Glutamate) | 545 mg | 545 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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