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: Roasted Balsamic Brussels Sprouts by Lara, with 40.8 g Extra virgin olive oil · Choose another
| Nutrient | Roasted Balsamic Brussels Sprouts by LaraThe recipe as it is1 serving = 150 g | Roasted Balsamic Brussels Sprouts with olive oilExtra virgin olive oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 94 Excellent | 94 Excellent |
| Calories | 171 kcal | 171 kcal |
| Total Fat | 10.7 g | 10.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.58 g | 1.58 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.48 g | 7.48 g |
| Omega-3 Fatty Acids | 0.33 g | 0.33 g |
| Polyunsaturated Fat | 1.39 g | 1.34 g |
| Omega-6 Fatty Acids | 1.01 g | 1.02 g |
| Vitamin E | 2.97 mg | 2.97 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.36 g | 0.36 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.47 g | 7.47 g |
| Protein | 5.83 g | 5.83 g |
| Water | 116 mL | 116 mL |
| Sodium | 44.5 mg | 44.5 mg |
| Total Carbohydrates | 16.6 g | 16.6 g |
| Sugar | 5.2 g | 5.2 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.48 mg | 2.48 mg |
| Calcium | 73.8 mg | 73.8 mg |
| Fiber | 6.46 g | 6.46 g |
| Magnesium | 40.1 mg | 40.1 mg |
| Potassium | 671 mg | 671 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 145 mg | 145 mg |
| Folate (B9) | 104 mcg | 104 mcg |
| Iodine | 1.7 mcg | 1.7 mcg |
| Niacin (B3) | 0.9 mg | 0.9 mg |
| Phosphorus | 119 mg | 119 mg |
| Soluble Fiber | 2.04 g | 2.04 g |
| Vitamin A | 62.9 mcg RAE | 62.9 mcg RAE |
| Zinc | 0.62 mg | 0.62 mg |
| Chloride | 49.3 mg | 49.3 mg |
| Choline | 32.8 mg | 32.8 mg |
| Insoluble Fiber | 5.1 g | 5.1 g |
| Selenium | 2.77 mcg | 2.77 mcg |
| Thiamin (B1) | 0.24 mg | 0.24 mg |
| Vitamin B6 | 0.38 mg | 0.38 mg |
| Riboflavin (B2) | 0.15 mg | 0.15 mg |
| Copper | 0.13 mg | 0.13 mg |
| Pantothenic Acid (B5) | 0.53 mg | 0.53 mg |
| Vitamin K | 307 mcg | 307 mcg |
| Biotin (B7) | 0 mcg | 0 mcg |
| Fluoride | 0.017 mg | 0.017 mg |
| Manganese | 0.59 mg | 0.59 mg |
| Molybdenum | 4.25 mcg | 4.25 mcg |
| Chromium | 2.04 mcg | 2.04 mcg |
| Leucine | 408 mg | 408 mg |
| Lysine | 289 mg | 289 mg |
| Polyphenols | 633 mg | 633 mg |
| Beta-Carotene | 827 mcg | 827 mcg |
| Isoleucine | 272 mg | 272 mg |
| Methionine | 76.5 mg | 76.5 mg |
| Oxalates | 34 mg | 34 mg |
| Threonine | 238 mg | 238 mg |
| Tryptophan | 68 mg | 68 mg |
| Valine | 306 mg | 306 mg |
| Flavonoids | 80.6 mg | 80.6 mg |
| Histidine | 188 mg | 188 mg |
| Lutein / Zeaxanthin | 2.72 mg | 2.71 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 289 mg | 289 mg |
| Purines | 68.5 mg | 68.5 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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