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: Sambhar by Priya, with 13.6 g Cooking Oil · Choose another
| Nutrient | Sambhar by PriyaThe recipe as it is1 serving = 300 g | Sambhar with olive oilCooking Oil → Olive oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 99 Excellent | 99 Excellent |
| Calories | 183 kcal | 183 kcal |
| Total Fat | 5.29 g | 5.29 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.68 g | 0.68 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.66 g | 2.78 g |
| Omega-3 Fatty Acids | 0.11 g | 0.1 g |
| Polyunsaturated Fat | 1.43 g | 0.77 g |
| Omega-6 Fatty Acids | 1.32 g | 0.67 g |
| Vitamin E | 1.61 mg | 1.61 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.099 g | 0.096 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.18 g | 2.7 g |
| Protein | 8.6 g | 8.6 g |
| Water | 256 mL | 256 mL |
| Sodium | 61.6 mg | 61.6 mg |
| Total Carbohydrates | 28.4 g | 28.4 g |
| Sugar | 6.67 g | 6.67 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.46 mg | 3.48 mg |
| Calcium | 108 mg | 108 mg |
| Fiber | 8.75 g | 8.75 g |
| Magnesium | 80.9 mg | 80.9 mg |
| Potassium | 723 mg | 723 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 46.1 mg | 46.1 mg |
| Folate (B9) | 159 mcg | 159 mcg |
| Iodine | 0.035 mcg | 0.035 mcg |
| Niacin (B3) | 1.76 mg | 1.76 mg |
| Phosphorus | 180 mg | 180 mg |
| Soluble Fiber | 1.82 g | 1.82 g |
| Vitamin A | 214 mcg RAE | 214 mcg RAE |
| Zinc | 1.32 mg | 1.33 mg |
| Chloride | 29.4 mg | 29.4 mg |
| Choline | 38 mg | 38 mg |
| Insoluble Fiber | 7.68 g | 7.68 g |
| Selenium | 3.75 mcg | 3.75 mcg |
| Thiamin (B1) | 0.19 mg | 0.19 mg |
| Vitamin B6 | 0.24 mg | 0.24 mg |
| Riboflavin (B2) | 0.11 mg | 0.11 mg |
| Copper | 0.44 mg | 0.44 mg |
| Pantothenic Acid (B5) | 0.54 mg | 0.54 mg |
| Vitamin K | 29.4 mcg | 31.2 mcg |
| Biotin (B7) | 5.02 mcg | 5.02 mcg |
| Fluoride | 0.028 mg | 0.028 mg |
| Manganese | 0.7 mg | 0.7 mg |
| Molybdenum | 2.62 mcg | 2.62 mcg |
| Chromium | 0.52 mcg | 0.52 mcg |
| Leucine | 645 mg | 645 mg |
| Lysine | 496 mg | 496 mg |
| Polyphenols | 248 mg | 255 mg |
| Beta-Carotene | 2,165 mcg | 2,170 mcg |
| Isoleucine | 362 mg | 362 mg |
| Methionine | 105 mg | 105 mg |
| Oxalates | 23.4 mg | 23.4 mg |
| Threonine | 324 mg | 324 mg |
| Tryptophan | 95.1 mg | 95.1 mg |
| Valine | 403 mg | 403 mg |
| Flavonoids | 52.8 mg | 52.9 mg |
| Histidine | 294 mg | 294 mg |
| Lutein / Zeaxanthin | 1.05 mg | 1.06 mg |
| Lycopene | 0.96 mg | 0.96 mg |
| Phenylalanine | 452 mg | 452 mg |
| Purines | 50.2 mg | 50.2 mg |
| MSG (Monosodium Glutamate) | 92.3 mg | 92.3 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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