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: Tempeh sambal goreng Indonesian by Dewi, with 40.8 g Sunflower oil · Choose another
| Nutrient | Tempeh sambal goreng Indonesian by DewiThe recipe as it is1 serving = 163 g | Tempeh sambal goreng Indonesian with olive oilSunflower oil → Olive oil1 serving = 163 g |
|---|---|---|
| Nutrient score | 82 Excellent | 81 Excellent |
| Calories | 357 kcal | 357 kcal |
| Total Fat | 22.1 g | 22.1 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.5 g | 3.86 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.88 g | 11 g |
| Omega-3 Fatty Acids | 0.63 g | 0.7 g |
| Polyunsaturated Fat | 11.9 g | 6.23 g |
| Omega-6 Fatty Acids | 11.2 g | 5.54 g |
| Vitamin E | 6.05 mg | 3.33 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.3 g | 0.35 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.67 g | 9.17 g |
| Protein | 21.8 g | 21.8 g |
| Water | 90.3 mL | 90.3 mL |
| Sodium | 587 mg | 587 mg |
| Total Carbohydrates | 25.4 g | 25.4 g |
| Sugar | 7.34 g | 7.34 g |
| Added Sugar | 2.66 g | 2.66 g |
| Iron | 4.4 mg | 4.46 mg |
| Calcium | 156 mg | 156 mg |
| Fiber | 11.9 g | 11.9 g |
| Magnesium | 107 mg | 107 mg |
| Potassium | 751 mg | 751 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 8.3 mg | 8.3 mg |
| Folate (B9) | 50 mcg | 50 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 3.45 mg | 3.45 mg |
| Phosphorus | 335 mg | 335 mg |
| Soluble Fiber | 2.58 g | 2.58 g |
| Vitamin A | 74.9 mcg RAE | 74.9 mcg RAE |
| Zinc | 2.25 mg | 2.25 mg |
| Chloride | 464 mg | 464 mg |
| Choline | 90.2 mg | 90.2 mg |
| Insoluble Fiber | 10.7 g | 10.7 g |
| Selenium | 13.1 mcg | 13.1 mcg |
| Thiamin (B1) | 0.25 mg | 0.25 mg |
| Vitamin B6 | 0.52 mg | 0.52 mg |
| Riboflavin (B2) | 0.43 mg | 0.43 mg |
| Copper | 0.62 mg | 0.62 mg |
| Pantothenic Acid (B5) | 0.34 mg | 0.34 mg |
| Vitamin K | 6.44 mcg | 12 mcg |
| Biotin (B7) | 0.33 mcg | 0.33 mcg |
| Fluoride | 0.009 mg | 0.009 mg |
| Manganese | 1.67 mg | 1.67 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 1,798 mg | 1,798 mg |
| Lysine | 1,435 mg | 1,435 mg |
| Polyphenols | 274 mg | 294 mg |
| Beta-Carotene | 2,062 mcg | 2,077 mcg |
| Isoleucine | 1,170 mg | 1,170 mg |
| Methionine | 288 mg | 288 mg |
| Oxalates | 38.1 mg | 38.1 mg |
| Threonine | 958 mg | 958 mg |
| Tryptophan | 272 mg | 272 mg |
| Valine | 1,237 mg | 1,237 mg |
| Flavonoids | 113 mg | 113 mg |
| Histidine | 610 mg | 610 mg |
| Lutein / Zeaxanthin | 0.2 mg | 0.21 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,231 mg | 1,231 mg |
| Purines | 102 mg | 102 mg |
| MSG (Monosodium Glutamate) | 93.5 mg | 93.5 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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