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: Shiro Wot by Debbie, with 40.8 g Vegetable oil · Choose another
| Nutrient | Shiro Wot by DebbieThe recipe as it is1 serving = 238 g | Shiro Wot with olive oilVegetable oil → Olive oil1 serving = 238 g |
|---|---|---|
| Nutrient score | 87 Excellent | 87 Excellent |
| Calories | 273 kcal | 273 kcal |
| Total Fat | 13.2 g | 13.2 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.75 g | 1.73 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.44 g | 8.12 g |
| Omega-3 Fatty Acids | 0.2 g | 0.15 g |
| Polyunsaturated Fat | 6.28 g | 1.89 g |
| Omega-6 Fatty Acids | 6.08 g | 1.74 g |
| Vitamin E | 2.26 mg | 2.25 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.15 g | 0.15 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.35 g | 7.94 g |
| Protein | 9.96 g | 9.96 g |
| Water | 182 mL | 182 mL |
| Sodium | 73.8 mg | 73.8 mg |
| Total Carbohydrates | 32.2 g | 32.2 g |
| Sugar | 7.49 g | 7.49 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.51 mg | 2.57 mg |
| Calcium | 58.1 mg | 58.2 mg |
| Fiber | 6.51 g | 6.51 g |
| Magnesium | 78.2 mg | 78.2 mg |
| Potassium | 524 mg | 524 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 7.48 mg | 7.48 mg |
| Folate (B9) | 180 mcg | 180 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.22 mg | 1.22 mg |
| Phosphorus | 157 mg | 157 mg |
| Soluble Fiber | 1.29 g | 1.29 g |
| Vitamin A | 55.5 mcg RAE | 55.5 mcg RAE |
| Zinc | 1.33 mg | 1.33 mg |
| Chloride | 13.8 mg | 13.8 mg |
| Choline | 43.8 mg | 43.8 mg |
| Insoluble Fiber | 5.74 g | 5.74 g |
| Selenium | 4.19 mcg | 4.19 mcg |
| Thiamin (B1) | 0.24 mg | 0.24 mg |
| Vitamin B6 | 0.37 mg | 0.37 mg |
| Riboflavin (B2) | 0.09 mg | 0.09 mg |
| Copper | 0.3 mg | 0.3 mg |
| Pantothenic Acid (B5) | 0.76 mg | 0.76 mg |
| Vitamin K | 7.19 mcg | 10.8 mcg |
| Biotin (B7) | 0.89 mcg | 0.89 mcg |
| Fluoride | 0.012 mg | 0.012 mg |
| Manganese | 0.89 mg | 0.89 mg |
| Molybdenum | 0.93 mcg | 0.93 mcg |
| Chromium | 0.88 mcg | 0.88 mcg |
| Leucine | 789 mg | 789 mg |
| Lysine | 616 mg | 616 mg |
| Polyphenols | 237 mg | 258 mg |
| Beta-Carotene | 161 mcg | 176 mcg |
| Isoleucine | 458 mg | 458 mg |
| Methionine | 119 mg | 119 mg |
| Oxalates | 26.6 mg | 26.6 mg |
| Threonine | 400 mg | 400 mg |
| Tryptophan | 116 mg | 116 mg |
| Valine | 507 mg | 507 mg |
| Flavonoids | 69.5 mg | 69.7 mg |
| Histidine | 330 mg | 330 mg |
| Lutein / Zeaxanthin | 0.24 mg | 0.25 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 558 mg | 558 mg |
| Purines | 45.5 mg | 45.5 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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