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: Oats Upma by Priya, with 27.2 g Vegetable oil · Choose another
| Nutrient | Oats Upma by PriyaThe recipe as it is1 serving = 225 g | Oats Upma with olive oilVegetable oil → Olive oil1 serving = 225 g |
|---|---|---|
| Nutrient score | 89 Excellent | 89 Excellent |
| Calories | 591 kcal | 591 kcal |
| Total Fat | 21.9 g | 21.9 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.26 g | 3.24 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.59 g | 12.5 g |
| Omega-3 Fatty Acids | 0.33 g | 0.26 g |
| Polyunsaturated Fat | 10.1 g | 4.21 g |
| Omega-6 Fatty Acids | 9.74 g | 3.96 g |
| Vitamin E | 3.78 mg | 3.78 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.22 g | 0.22 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 6.04 g | 12.2 g |
| Protein | 16.8 g | 16.8 g |
| Water | 95.9 mL | 95.9 mL |
| Sodium | 28 mg | 28 mg |
| Total Carbohydrates | 85.4 g | 85.4 g |
| Sugar | 6.28 g | 6.28 g |
| Added Sugar | 0 g | 0 g |
| Iron | 6.11 mg | 6.19 mg |
| Calcium | 119 mg | 119 mg |
| Fiber | 14 g | 14 g |
| Magnesium | 177 mg | 177 mg |
| Potassium | 818 mg | 818 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 33.9 mg | 33.9 mg |
| Folate (B9) | 102 mcg | 102 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.78 mg | 1.78 mg |
| Phosphorus | 622 mg | 622 mg |
| Soluble Fiber | 5.03 g | 5.03 g |
| Vitamin A | 220 mcg RAE | 220 mcg RAE |
| Zinc | 4.72 mg | 4.73 mg |
| Chloride | 69.8 mg | 69.8 mg |
| Choline | 57.7 mg | 57.7 mg |
| Insoluble Fiber | 10.8 g | 10.8 g |
| Selenium | 31.9 mcg | 31.9 mcg |
| Thiamin (B1) | 0.9 mg | 0.9 mg |
| Vitamin B6 | 0.33 mg | 0.33 mg |
| Riboflavin (B2) | 0.22 mg | 0.22 mg |
| Copper | 0.79 mg | 0.79 mg |
| Pantothenic Acid (B5) | 1.74 mg | 1.74 mg |
| Vitamin K | 58.8 mcg | 63.6 mcg |
| Biotin (B7) | 23.8 mcg | 23.8 mcg |
| Fluoride | 0.091 mg | 0.091 mg |
| Manganese | 5.56 mg | 5.56 mg |
| Molybdenum | 11.9 mcg | 11.9 mcg |
| Chromium | 39.4 mcg | 39.4 mcg |
| Leucine | 1,619 mg | 1,619 mg |
| Lysine | 837 mg | 837 mg |
| Polyphenols | 378 mg | 405 mg |
| Beta-Carotene | 2,386 mcg | 2,406 mcg |
| Isoleucine | 1,020 mg | 1,020 mg |
| Methionine | 304 mg | 304 mg |
| Oxalates | 41.4 mg | 41.4 mg |
| Threonine | 693 mg | 693 mg |
| Tryptophan | 245 mg | 245 mg |
| Valine | 1,097 mg | 1,097 mg |
| Flavonoids | 159 mg | 159 mg |
| Histidine | 518 mg | 518 mg |
| Lutein / Zeaxanthin | 1.63 mg | 1.64 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,037 mg | 1,037 mg |
| Purines | 92.5 mg | 92.5 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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