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: Shimeji Mushrooms stir fry recipe, with 13.6 g Canola oil · Choose another
| Nutrient | Shimeji Mushrooms stir fry recipeThe recipe as it is1 serving = 195 g | Shimeji Mushrooms stir fry with olive oilCanola oil → Olive oil1 serving = 195 g |
|---|---|---|
| Nutrient score | 42 Fair | 38 Fair |
| Calories | 286 kcal | 286 kcal |
| Total Fat | 22.7 g | 22.7 g |
| Trans Fat | 0.19 g | 0.15 g |
| Saturated Fat | 4.17 g | 5.04 g |
| Cholesterol | 9.64 mg | 9.64 mg |
| Monounsaturated Fat | 11.4 g | 12.7 g |
| Omega-3 Fatty Acids | 1.31 g | 0.17 g |
| Polyunsaturated Fat | 6.29 g | 3.9 g |
| Omega-6 Fatty Acids | 4.83 g | 3.64 g |
| Vitamin E | 2.67 mg | 2.25 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 2.24 mg | 2.24 mg |
| ALA (Alpha-Linolenic Acid) | 1.31 g | 0.17 g |
| Arachidonic Acid | 3.81 mg | 3.81 mg |
| Medium-Chain Triglycerides | 0.38 g | 0.38 g |
| Omega-9 Fatty Acids | 11.2 g | 12.8 g |
| Protein | 8.03 g | 8.03 g |
| Water | 139 mL | 139 mL |
| Sodium | 2,169 mg | 2,169 mg |
| Total Carbohydrates | 16.3 g | 16.3 g |
| Sugar | 2.75 g | 2.75 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.67 mg | 3.74 mg |
| Calcium | 136 mg | 136 mg |
| Fiber | 5.02 g | 5.02 g |
| Magnesium | 69 mg | 69 mg |
| Potassium | 719 mg | 719 mg |
| Vitamin B12 | 0.008 mcg | 0.008 mcg |
| Vitamin D | 0.054 mcg | 0.054 mcg |
| Vitamin C | 8.54 mg | 8.54 mg |
| Folate (B9) | 43 mcg | 43 mcg |
| Iodine | 59.1 mcg | 59.1 mcg |
| Niacin (B3) | 6.43 mg | 6.43 mg |
| Phosphorus | 244 mg | 244 mg |
| Soluble Fiber | 1.71 g | 1.71 g |
| Vitamin A | 30.7 mcg RAE | 30.7 mcg RAE |
| Zinc | 1.97 mg | 1.97 mg |
| Chloride | 2,720 mg | 2,720 mg |
| Choline | 31.6 mg | 31.6 mg |
| Insoluble Fiber | 4.59 g | 4.59 g |
| Selenium | 8.54 mcg | 8.54 mcg |
| Thiamin (B1) | 0.28 mg | 0.28 mg |
| Vitamin B6 | 0.54 mg | 0.54 mg |
| Riboflavin (B2) | 0.38 mg | 0.38 mg |
| Copper | 0.71 mg | 0.71 mg |
| Pantothenic Acid (B5) | 1.94 mg | 1.94 mg |
| Vitamin K | 10.3 mcg | 8.83 mcg |
| Biotin (B7) | 22.7 mcg | 22.7 mcg |
| Fluoride | 0.02 mg | 0.02 mg |
| Manganese | 0.79 mg | 0.79 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.26 mcg | 0.26 mcg |
| Leucine | 526 mg | 526 mg |
| Lysine | 376 mg | 376 mg |
| Polyphenols | 128 mg | 155 mg |
| Beta-Carotene | 28.4 mcg | 48.8 mcg |
| Isoleucine | 326 mg | 326 mg |
| Methionine | 136 mg | 136 mg |
| Oxalates | 115 mg | 115 mg |
| Threonine | 309 mg | 309 mg |
| Tryptophan | 98.8 mg | 98.8 mg |
| Valine | 380 mg | 380 mg |
| Flavonoids | 32.7 mg | 33 mg |
| Histidine | 225 mg | 225 mg |
| Lutein / Zeaxanthin | 0.024 mg | 0.037 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 361 mg | 361 mg |
| Purines | 82.3 mg | 82.3 mg |
| MSG (Monosodium Glutamate) | 187 mg | 187 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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