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: Sourdough roti in EVOO recipe, with 6.8 g Extra virgin olive oil · Choose another
| Nutrient | Sourdough roti in EVOO recipeThe recipe as it is1 serving = 36.8 g | Sourdough roti in EVOO with olive oilExtra virgin olive oil → Olive oil1 serving = 36.8 g |
|---|---|---|
| Nutrient score | 48 Good | 48 Good |
| Calories | 117 kcal | 117 kcal |
| Total Fat | 2.71 g | 2.71 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.41 g | 0.41 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.66 g | 1.66 g |
| Omega-3 Fatty Acids | 0.035 g | 0.034 g |
| Polyunsaturated Fat | 0.37 g | 0.36 g |
| Omega-6 Fatty Acids | 0.32 g | 0.32 g |
| Vitamin E | 0.35 mg | 0.35 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.034 g | 0.034 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.62 g | 1.62 g |
| Protein | 3.41 g | 3.41 g |
| Water | 10.4 mL | 10.4 mL |
| Sodium | 189 mg | 189 mg |
| Total Carbohydrates | 19.7 g | 19.7 g |
| Sugar | 0.38 g | 0.38 g |
| Added Sugar | 0.19 g | 0.19 g |
| Iron | 0.69 mg | 0.69 mg |
| Calcium | 5.7 mg | 5.7 mg |
| Fiber | 0.95 g | 0.95 g |
| Magnesium | 9.46 mg | 9.46 mg |
| Potassium | 53 mg | 53 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 0 mg | 0 mg |
| Folate (B9) | 5.68 mcg | 5.68 mcg |
| Iodine | 0.95 mcg | 0.95 mcg |
| Niacin (B3) | 0.79 mg | 0.79 mg |
| Phosphorus | 36 mg | 36 mg |
| Soluble Fiber | 0.15 g | 0.15 g |
| Vitamin A | 0 mcg RAE | 0 mcg RAE |
| Zinc | 0.42 mg | 0.42 mg |
| Chloride | 208 mg | 208 mg |
| Choline | 6.81 mg | 6.81 mg |
| Insoluble Fiber | 0.68 g | 0.68 g |
| Selenium | 9.27 mcg | 9.27 mcg |
| Thiamin (B1) | 0.095 mg | 0.095 mg |
| Vitamin B6 | 0.03 mg | 0.03 mg |
| Riboflavin (B2) | 0.019 mg | 0.019 mg |
| Copper | 0.076 mg | 0.076 mg |
| Pantothenic Acid (B5) | 0.13 mg | 0.13 mg |
| Vitamin K | 1.4 mcg | 1.4 mcg |
| Biotin (B7) | 0.45 mcg | 0.45 mcg |
| Fluoride | 0.019 mg | 0.019 mg |
| Manganese | 0.27 mg | 0.26 mg |
| Molybdenum | 3.03 mcg | 3.03 mcg |
| Chromium | 0.68 mcg | 0.68 mcg |
| Leucine | 235 mg | 235 mg |
| Lysine | 87.1 mg | 87.1 mg |
| Polyphenols | 13.8 mg | 13.8 mg |
| Beta-Carotene | 3.22 mcg | 3.22 mcg |
| Isoleucine | 142 mg | 142 mg |
| Methionine | 60.6 mg | 60.6 mg |
| Oxalates | 1.89 mg | 1.89 mg |
| Threonine | 106 mg | 106 mg |
| Tryptophan | 43.5 mg | 43.5 mg |
| Valine | 157 mg | 157 mg |
| Flavonoids | 1.94 mg | 1.94 mg |
| Histidine | 90.9 mg | 90.9 mg |
| Lutein / Zeaxanthin | 0.011 mg | 0.01 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 185 mg | 185 mg |
| Purines | 9.46 mg | 9.46 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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