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: Tikil Gomen recipe, with 40.8 g Vegetable oil · Choose another
| Nutrient | Tikil Gomen recipeThe recipe as it is1 serving = 200 g | Tikil Gomen with olive oilVegetable oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 271 kcal | 271 kcal |
| Total Fat | 10.7 g | 10.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.49 g | 1.47 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.81 g | 7.49 g |
| Omega-3 Fatty Acids | 0.22 g | 0.17 g |
| Polyunsaturated Fat | 5.66 g | 1.27 g |
| Omega-6 Fatty Acids | 5.44 g | 1.1 g |
| Vitamin E | 2.06 mg | 2.06 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.2 g | 0.2 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.89 g | 7.48 g |
| Protein | 6.25 g | 6.25 g |
| Water | 138 mL | 138 mL |
| Sodium | 71.1 mg | 71.1 mg |
| Total Carbohydrates | 41.6 g | 41.6 g |
| Sugar | 12.2 g | 12.2 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.4 mg | 2.46 mg |
| Calcium | 135 mg | 135 mg |
| Fiber | 10 g | 10 g |
| Magnesium | 63.6 mg | 63.6 mg |
| Potassium | 1,037 mg | 1,037 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 110 mg | 110 mg |
| Folate (B9) | 154 mcg | 154 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.02 mg | 2.02 mg |
| Phosphorus | 153 mg | 153 mg |
| Soluble Fiber | 2.77 g | 2.77 g |
| Vitamin A | 262 mcg RAE | 262 mcg RAE |
| Zinc | 0.96 mg | 0.96 mg |
| Chloride | 35.7 mg | 35.7 mg |
| Choline | 44.7 mg | 44.7 mg |
| Insoluble Fiber | 7.23 g | 7.23 g |
| Selenium | 2.81 mcg | 2.81 mcg |
| Thiamin (B1) | 0.27 mg | 0.27 mg |
| Vitamin B6 | 0.75 mg | 0.75 mg |
| Riboflavin (B2) | 0.16 mg | 0.16 mg |
| Copper | 0.21 mg | 0.21 mg |
| Pantothenic Acid (B5) | 0.97 mg | 0.97 mg |
| Vitamin K | 180 mcg | 183 mcg |
| Biotin (B7) | 3.82 mcg | 3.82 mcg |
| Fluoride | 0.02 mg | 0.02 mg |
| Manganese | 0.75 mg | 0.75 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 430 mg | 430 mg |
| Lysine | 369 mg | 369 mg |
| Polyphenols | 399 mg | 419 mg |
| Beta-Carotene | 2,591 mcg | 2,606 mcg |
| Isoleucine | 298 mg | 298 mg |
| Methionine | 81.8 mg | 81.8 mg |
| Oxalates | 91 mg | 91 mg |
| Threonine | 269 mg | 269 mg |
| Tryptophan | 78.4 mg | 78.4 mg |
| Valine | 347 mg | 347 mg |
| Flavonoids | 182 mg | 182 mg |
| Histidine | 345 mg | 345 mg |
| Lutein / Zeaxanthin | 0.16 mg | 0.17 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 305 mg | 305 mg |
| Purines | 65.4 mg | 65.4 mg |
| MSG (Monosodium Glutamate) | 113 mg | 113 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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