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: Rajma Punjabi Jain style by Sri, with 27.2 g Cooking Oil · Choose another
| Nutrient | Rajma Punjabi Jain style by SriThe recipe as it is1 serving = 300 g | Rajma Punjabi Jain style with olive oilCooking Oil → Olive oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 96 Excellent | 96 Excellent |
| Calories | 188 kcal | 188 kcal |
| Total Fat | 8.27 g | 8.27 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.11 g | 1.1 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.83 g | 5.08 g |
| Omega-3 Fatty Acids | 0.15 g | 0.13 g |
| Polyunsaturated Fat | 2.27 g | 0.94 g |
| Omega-6 Fatty Acids | 2.12 g | 0.82 g |
| Vitamin E | 1.85 mg | 1.85 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.11 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.99 g | 5.01 g |
| Protein | 7.78 g | 7.78 g |
| Water | 258 mL | 258 mL |
| Sodium | 32.7 mg | 32.7 mg |
| Total Carbohydrates | 24.3 g | 24.3 g |
| Sugar | 4.83 g | 4.83 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.1 mg | 3.14 mg |
| Calcium | 58.8 mg | 58.8 mg |
| Fiber | 8.18 g | 8.18 g |
| Magnesium | 58.2 mg | 58.2 mg |
| Potassium | 757 mg | 757 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 19 mg | 19 mg |
| Folate (B9) | 98.9 mcg | 98.9 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.33 mg | 1.33 mg |
| Phosphorus | 127 mg | 127 mg |
| Soluble Fiber | 2.13 g | 2.13 g |
| Vitamin A | 89.1 mcg RAE | 89.1 mcg RAE |
| Zinc | 2.25 mg | 2.25 mg |
| Chloride | 72.5 mg | 72.5 mg |
| Choline | 29.3 mg | 29.3 mg |
| Insoluble Fiber | 9.97 g | 9.97 g |
| Selenium | 2.88 mcg | 2.88 mcg |
| Thiamin (B1) | 0.19 mg | 0.19 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Riboflavin (B2) | 0.11 mg | 0.11 mg |
| Copper | 0.48 mg | 0.48 mg |
| Pantothenic Acid (B5) | 0.43 mg | 0.43 mg |
| Vitamin K | 12.4 mcg | 16 mcg |
| Biotin (B7) | 0.6 mcg | 0.6 mcg |
| Fluoride | 0.02 mg | 0.02 mg |
| Manganese | 0.92 mg | 0.92 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 543 mg | 543 mg |
| Lysine | 472 mg | 472 mg |
| Polyphenols | 417 mg | 430 mg |
| Beta-Carotene | 749 mcg | 759 mcg |
| Isoleucine | 335 mg | 335 mg |
| Methionine | 98.2 mg | 98.2 mg |
| Oxalates | 38.9 mg | 38.9 mg |
| Threonine | 294 mg | 294 mg |
| Tryptophan | 87.4 mg | 87.4 mg |
| Valine | 378 mg | 378 mg |
| Flavonoids | 73.7 mg | 73.9 mg |
| Histidine | 225 mg | 225 mg |
| Lutein / Zeaxanthin | 0.58 mg | 0.58 mg |
| Lycopene | 22 mg | 22 mg |
| Phenylalanine | 382 mg | 382 mg |
| Purines | 70 mg | 70 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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