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: Shalgam sabzi Turnip curry recipe, with 27.2 g Cooking Oil · Choose another
| Nutrient | Shalgam sabzi Turnip curry recipeThe recipe as it is1 serving = 150 g | Shalgam sabzi Turnip curry with olive oilCooking Oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 92 Excellent | 92 Excellent |
| Calories | 103 kcal | 103 kcal |
| Total Fat | 7.25 g | 7.25 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.98 g | 0.97 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.77 g | 5.01 g |
| Omega-3 Fatty Acids | 0.1 g | 0.082 g |
| Polyunsaturated Fat | 2.15 g | 0.82 g |
| Omega-6 Fatty Acids | 2.05 g | 0.74 g |
| Vitamin E | 1.33 mg | 1.33 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.08 g | 0.073 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.96 g | 4.98 g |
| Protein | 1.53 g | 1.53 g |
| Water | 132 mL | 132 mL |
| Sodium | 96.2 mg | 96.2 mg |
| Total Carbohydrates | 9.28 g | 9.28 g |
| Sugar | 4.86 g | 4.86 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.18 mg | 1.22 mg |
| Calcium | 54 mg | 54.1 mg |
| Fiber | 2.95 g | 2.95 g |
| Magnesium | 20.9 mg | 20.9 mg |
| Potassium | 308 mg | 308 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 28.4 mg | 28.4 mg |
| Folate (B9) | 23.7 mcg | 23.7 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.66 mg | 0.66 mg |
| Phosphorus | 44.3 mg | 44.3 mg |
| Soluble Fiber | 0.57 g | 0.57 g |
| Vitamin A | 28.5 mcg RAE | 28.5 mcg RAE |
| Zinc | 0.46 mg | 0.46 mg |
| Chloride | 0.18 mg | 0.18 mg |
| Choline | 15.4 mg | 15.4 mg |
| Insoluble Fiber | 1.97 g | 1.97 g |
| Selenium | 1.06 mcg | 1.06 mcg |
| Thiamin (B1) | 0.061 mg | 0.061 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg |
| Riboflavin (B2) | 0.056 mg | 0.056 mg |
| Copper | 0.15 mg | 0.15 mg |
| Pantothenic Acid (B5) | 0.3 mg | 0.3 mg |
| Vitamin K | 22.6 mcg | 26.1 mcg |
| Biotin (B7) | 0.13 mcg | 0.13 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.27 mg | 0.27 mg |
| Molybdenum | 0.033 mcg | 0.033 mcg |
| Chromium | 0.042 mcg | 0.042 mcg |
| Leucine | 114 mg | 114 mg |
| Lysine | 98.8 mg | 98.8 mg |
| Polyphenols | 113 mg | 127 mg |
| Beta-Carotene | 360 mcg | 370 mcg |
| Isoleucine | 75.7 mg | 75.7 mg |
| Methionine | 19.9 mg | 19.9 mg |
| Oxalates | 32.1 mg | 32.1 mg |
| Threonine | 63.1 mg | 63.1 mg |
| Tryptophan | 20.4 mg | 20.4 mg |
| Valine | 86.8 mg | 86.8 mg |
| Flavonoids | 16.4 mg | 16.5 mg |
| Histidine | 78.2 mg | 78.2 mg |
| Lutein / Zeaxanthin | 0.67 mg | 0.68 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 74.1 mg | 74.1 mg |
| Purines | 20.1 mg | 20.1 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
