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: Spicy Matar recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Spicy Matar recipeThe recipe as it is1 serving = 200 g | Spicy Matar with olive oilVegetable oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 83 Excellent | 83 Excellent |
| Calories | 394 kcal | 394 kcal |
| Total Fat | 8.49 g | 8.49 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.18 g | 1.17 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.88 g | 5.33 g |
| Omega-3 Fatty Acids | 0.23 g | 0.2 g |
| Polyunsaturated Fat | 4.4 g | 1.47 g |
| Omega-6 Fatty Acids | 4.16 g | 1.27 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) | 0.17 g | 0.17 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.16 g | 5.22 g |
| Protein | 23.7 g | 23.7 g |
| Water | 105 mL | 105 mL |
| Sodium | 25.8 mg | 25.8 mg |
| Total Carbohydrates | 59 g | 59 g |
| Sugar | 6.89 g | 6.89 g |
| Added Sugar | 0 g | 0 g |
| Iron | 8.56 mg | 8.59 mg |
| Calcium | 167 mg | 167 mg |
| Fiber | 15.4 g | 15.4 g |
| Magnesium | 174 mg | 174 mg |
| Potassium | 1,401 mg | 1,401 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 5.05 mg | 5.05 mg |
| Folate (B9) | 263 mcg | 263 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.54 mg | 2.54 mg |
| Phosphorus | 399 mg | 399 mg |
| Soluble Fiber | 4.35 g | 4.35 g |
| Vitamin A | 17.6 mcg RAE | 17.6 mcg RAE |
| Zinc | 3.38 mg | 3.38 mg |
| Chloride | 14.4 mg | 14.4 mg |
| Choline | 92.1 mg | 92.1 mg |
| Insoluble Fiber | 13.4 g | 13.4 g |
| Selenium | 7.86 mcg | 7.86 mcg |
| Thiamin (B1) | 0.58 mg | 0.58 mg |
| Vitamin B6 | 0.42 mg | 0.42 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Copper | 0.86 mg | 0.86 mg |
| Pantothenic Acid (B5) | 1.47 mg | 1.47 mg |
| Vitamin K | 17.9 mcg | 20.3 mcg |
| Biotin (B7) | 14.2 mcg | 14.2 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 1.28 mg | 1.28 mg |
| Molybdenum | 0.033 mcg | 0.033 mcg |
| Chromium | 0.042 mcg | 0.042 mcg |
| Leucine | 1,488 mg | 1,488 mg |
| Lysine | 1,621 mg | 1,621 mg |
| Polyphenols | 201 mg | 214 mg |
| Beta-Carotene | 229 mcg | 239 mcg |
| Isoleucine | 928 mg | 928 mg |
| Methionine | 234 mg | 234 mg |
| Oxalates | 42.8 mg | 42.8 mg |
| Threonine | 880 mg | 880 mg |
| Tryptophan | 224 mg | 224 mg |
| Valine | 1,112 mg | 1,112 mg |
| Flavonoids | 55.1 mg | 55.2 mg |
| Histidine | 660 mg | 660 mg |
| Lutein / Zeaxanthin | 0.52 mg | 0.52 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,140 mg | 1,140 mg |
| Purines | 126 mg | 126 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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