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: Thai green curry with vegetables by Wu, with 13.6 g Coconut oil · Choose another
| Nutrient | Thai green curry with vegetables by WuThe recipe as it is1 serving = 300 g | Thai green curry with vegetables with olive oilCoconut oil → Olive oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 46 Good | 47 Good |
| Calories | 460 kcal | 460 kcal |
| Total Fat | 38.7 g | 38.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 29.2 g | 26.9 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.19 g | 4.47 g |
| Omega-3 Fatty Acids | 0.3 g | 0.32 g |
| Polyunsaturated Fat | 2.09 g | 2.39 g |
| Omega-6 Fatty Acids | 1.8 g | 2.07 g |
| Vitamin E | 1.46 mg | 1.95 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.38 g | 0.4 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 19.5 g | 17.5 g |
| Omega-9 Fatty Acids | 1.46 g | 3.74 g |
| Protein | 16.6 g | 16.6 g |
| Water | 223 mL | 223 mL |
| Sodium | 628 mg | 628 mg |
| Total Carbohydrates | 18.9 g | 18.9 g |
| Sugar | 9.11 g | 9.11 g |
| Added Sugar | 1.25 g | 1.25 g |
| Iron | 5.07 mg | 5.09 mg |
| Calcium | 290 mg | 290 mg |
| Fiber | 7.16 g | 7.16 g |
| Magnesium | 112 mg | 112 mg |
| Potassium | 749 mg | 749 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 102 mg | 102 mg |
| Folate (B9) | 91.3 mcg | 91.3 mcg |
| Iodine | 1.23 mcg | 1.23 mcg |
| Niacin (B3) | 1.75 mg | 1.75 mg |
| Phosphorus | 256 mg | 256 mg |
| Soluble Fiber | 1.63 g | 1.63 g |
| Vitamin A | 108 mcg RAE | 108 mcg RAE |
| Zinc | 2.31 mg | 2.31 mg |
| Chloride | 851 mg | 851 mg |
| Choline | 47.1 mg | 47.1 mg |
| Insoluble Fiber | 2.74 g | 2.74 g |
| Selenium | 20.8 mcg | 20.8 mcg |
| Thiamin (B1) | 0.16 mg | 0.16 mg |
| Vitamin B6 | 0.39 mg | 0.39 mg |
| Riboflavin (B2) | 0.17 mg | 0.17 mg |
| Copper | 0.57 mg | 0.57 mg |
| Pantothenic Acid (B5) | 0.75 mg | 0.75 mg |
| Vitamin K | 78.3 mcg | 80.4 mcg |
| Biotin (B7) | 1.52 mcg | 1.52 mcg |
| Fluoride | 0.021 mg | 0.021 mg |
| Manganese | 1.96 mg | 1.96 mg |
| Molybdenum | 0.24 mcg | 0.24 mcg |
| Chromium | 0.15 mcg | 0.15 mcg |
| Leucine | 1,223 mg | 1,223 mg |
| Lysine | 938 mg | 938 mg |
| Polyphenols | 209 mg | 216 mg |
| Beta-Carotene | 1,166 mcg | 1,171 mcg |
| Isoleucine | 770 mg | 770 mg |
| Methionine | 245 mg | 245 mg |
| Oxalates | 23.7 mg | 23.7 mg |
| Threonine | 637 mg | 637 mg |
| Tryptophan | 197 mg | 197 mg |
| Valine | 858 mg | 858 mg |
| Flavonoids | 69 mg | 69 mg |
| Histidine | 448 mg | 448 mg |
| Lutein / Zeaxanthin | 1.58 mg | 1.58 mg |
| Lycopene | 0.19 mg | 0.19 mg |
| Phenylalanine | 883 mg | 883 mg |
| Purines | 71.2 mg | 71.2 mg |
| MSG (Monosodium Glutamate) | 352 mg | 352 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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