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: Tangerine Chicken Meal Prep recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Tangerine Chicken Meal Prep recipeThe recipe as it is1 serving = 300 g | Tangerine Chicken Meal Prep with olive oilVegetable oil → Olive oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 60 Very good | 60 Very good |
| Calories | 641 kcal | 641 kcal |
| Total Fat | 13.7 g | 13.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.86 g | 2.84 g |
| Cholesterol | 145 mg | 145 mg |
| Monounsaturated Fat | 4.15 g | 6.6 g |
| Omega-3 Fatty Acids | 0.19 g | 0.16 g |
| Polyunsaturated Fat | 4.45 g | 1.52 g |
| Omega-6 Fatty Acids | 4.26 g | 1.37 g |
| Vitamin E | 1.94 mg | 1.94 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.098 g | 0.098 g |
| Arachidonic Acid | 111 mg | 111 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.86 g | 6.92 g |
| Protein | 59 g | 59 g |
| Water | 173 mL | 173 mL |
| Sodium | 874 mg | 874 mg |
| Total Carbohydrates | 67.2 g | 67.2 g |
| Sugar | 13.6 g | 13.6 g |
| Added Sugar | 8.62 g | 8.62 g |
| Iron | 2.68 mg | 2.72 mg |
| Calcium | 74.9 mg | 74.9 mg |
| Fiber | 2.08 g | 2.08 g |
| Magnesium | 85 mg | 85 mg |
| Potassium | 762 mg | 762 mg |
| Vitamin B12 | 0.51 mcg | 0.51 mcg |
| Vitamin D | 0.17 mcg | 0.17 mcg |
| Vitamin C | 52.2 mg | 52.2 mg |
| Folate (B9) | 48.3 mcg | 48.3 mcg |
| Iodine | 4.48 mcg | 4.48 mcg |
| Niacin (B3) | 26.2 mg | 26.2 mg |
| Phosphorus | 506 mg | 506 mg |
| Soluble Fiber | 0.45 g | 0.45 g |
| Vitamin A | 17.9 mcg RAE | 17.9 mcg RAE |
| Zinc | 2.38 mg | 2.39 mg |
| Chloride | 807 mg | 807 mg |
| Choline | 141 mg | 141 mg |
| Insoluble Fiber | 1.47 g | 1.47 g |
| Selenium | 55.9 mcg | 55.9 mcg |
| Thiamin (B1) | 0.23 mg | 0.23 mg |
| Vitamin B6 | 1.63 mg | 1.63 mg |
| Riboflavin (B2) | 0.38 mg | 0.38 mg |
| Copper | 0.21 mg | 0.21 mg |
| Pantothenic Acid (B5) | 2.43 mg | 2.43 mg |
| Vitamin K | 43.9 mcg | 46.4 mcg |
| Biotin (B7) | 7.9 mcg | 7.9 mcg |
| Fluoride | 0.064 mg | 0.064 mg |
| Manganese | 0.7 mg | 0.7 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 3,880 mg | 3,880 mg |
| Lysine | 4,060 mg | 4,060 mg |
| Polyphenols | 134 mg | 148 mg |
| Beta-Carotene | 200 mcg | 211 mcg |
| Isoleucine | 2,468 mg | 2,468 mg |
| Methionine | 1,382 mg | 1,382 mg |
| Oxalates | 9.14 mg | 9.14 mg |
| Threonine | 2,355 mg | 2,355 mg |
| Tryptophan | 600 mg | 600 mg |
| Valine | 2,667 mg | 2,667 mg |
| Flavonoids | 36.4 mg | 36.5 mg |
| Histidine | 1,442 mg | 1,442 mg |
| Lutein / Zeaxanthin | 0.61 mg | 0.61 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 2,207 mg | 2,207 mg |
| Purines | 238 mg | 238 mg |
| MSG (Monosodium Glutamate) | 140 mg | 140 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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