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: Sayur lodeh (vegetables in coconut) recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Sayur lodeh (vegetables in coconut) recipeThe recipe as it is1 serving = 350 g | Sayur lodeh (vegetables in coconut) with olive oilVegetable oil → Olive oil1 serving = 350 g |
|---|---|---|
| Nutrient score | 43 Fair | 43 Fair |
| Calories | 518 kcal | 518 kcal |
| Total Fat | 43.3 g | 43.3 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 27.3 g | 27.3 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.55 g | 8 g |
| Omega-3 Fatty Acids | 0.35 g | 0.32 g |
| Polyunsaturated Fat | 6.78 g | 3.85 g |
| Omega-6 Fatty Acids | 6.42 g | 3.53 g |
| Vitamin E | 1.53 mg | 1.53 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.49 g | 0.49 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 17.5 g | 17.5 g |
| Omega-9 Fatty Acids | 3.83 g | 6.89 g |
| Protein | 16.5 g | 16.5 g |
| Water | 264 mL | 264 mL |
| Sodium | 34.3 mg | 34.3 mg |
| Total Carbohydrates | 24.7 g | 24.7 g |
| Sugar | 9.59 g | 9.59 g |
| Added Sugar | 0 g | 0 g |
| Iron | 4.87 mg | 4.91 mg |
| Calcium | 294 mg | 294 mg |
| Fiber | 8 g | 8 g |
| Magnesium | 120 mg | 120 mg |
| Potassium | 813 mg | 813 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 16.7 mg | 16.7 mg |
| Folate (B9) | 119 mcg | 119 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.4 mg | 1.4 mg |
| Phosphorus | 262 mg | 262 mg |
| Soluble Fiber | 1.65 g | 1.65 g |
| Vitamin A | 6.76 mcg RAE | 6.76 mcg RAE |
| Zinc | 2.76 mg | 2.76 mg |
| Chloride | 54.3 mg | 54.3 mg |
| Choline | 42.7 mg | 42.6 mg |
| Insoluble Fiber | 3.48 g | 3.48 g |
| Selenium | 20.4 mcg | 20.4 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.37 mg | 0.37 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.62 mg | 0.62 mg |
| Pantothenic Acid (B5) | 0.65 mg | 0.65 mg |
| Vitamin K | 7.37 mcg | 9.78 mcg |
| Biotin (B7) | 0.39 mcg | 0.39 mcg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 2.25 mg | 2.25 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 1,246 mg | 1,246 mg |
| Lysine | 925 mg | 925 mg |
| Polyphenols | 194 mg | 207 mg |
| Beta-Carotene | 97.7 mcg | 108 mcg |
| Isoleucine | 778 mg | 778 mg |
| Methionine | 241 mg | 241 mg |
| Oxalates | 30.2 mg | 30.2 mg |
| Threonine | 633 mg | 633 mg |
| Tryptophan | 195 mg | 195 mg |
| Valine | 868 mg | 868 mg |
| Flavonoids | 78.7 mg | 78.8 mg |
| Histidine | 448 mg | 448 mg |
| Lutein / Zeaxanthin | 0.16 mg | 0.17 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 877 mg | 877 mg |
| Purines | 66.6 mg | 66.6 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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