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: Tofu bhurji by Priya, with 13.6 g Vegetable oil · Choose another
| Nutrient | Tofu bhurji by PriyaThe recipe as it is1 serving = 225 g | Tofu bhurji with olive oilVegetable oil → Olive oil1 serving = 225 g |
|---|---|---|
| Nutrient score | 91 Excellent | 91 Excellent |
| Calories | 405 kcal | 405 kcal |
| Total Fat | 24.7 g | 24.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.61 g | 3.6 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.18 g | 6.62 g |
| Omega-3 Fatty Acids | 0.82 g | 0.79 g |
| Polyunsaturated Fat | 8.58 g | 5.65 g |
| Omega-6 Fatty Acids | 7.75 g | 4.86 g |
| Vitamin E | 2.09 mg | 2.09 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.99 g | 0.99 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.13 g | 7.19 g |
| Protein | 36.8 g | 36.8 g |
| Water | 143 mL | 143 mL |
| Sodium | 43.2 mg | 43.2 mg |
| Total Carbohydrates | 18 g | 18 g |
| Sugar | 6.91 g | 6.91 g |
| Added Sugar | 0 g | 0 g |
| Iron | 6.64 mg | 6.68 mg |
| Calcium | 742 mg | 743 mg |
| Fiber | 6.78 g | 6.78 g |
| Magnesium | 136 mg | 136 mg |
| Potassium | 665 mg | 665 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 30.7 mg | 30.7 mg |
| Folate (B9) | 66.8 mcg | 66.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.25 mg | 1.25 mg |
| Phosphorus | 264 mg | 264 mg |
| Soluble Fiber | 1.39 g | 1.39 g |
| Vitamin A | 85.7 mcg RAE | 85.7 mcg RAE |
| Zinc | 3.55 mg | 3.55 mg |
| Chloride | 22.7 mg | 22.7 mg |
| Choline | 70.3 mg | 70.2 mg |
| Insoluble Fiber | 3.07 g | 3.07 g |
| Selenium | 37.9 mcg | 37.9 mcg |
| Thiamin (B1) | 0.24 mg | 0.24 mg |
| Vitamin B6 | 0.33 mg | 0.33 mg |
| Riboflavin (B2) | 0.19 mg | 0.19 mg |
| Copper | 0.57 mg | 0.57 mg |
| Pantothenic Acid (B5) | 0.47 mg | 0.47 mg |
| Vitamin K | 52.7 mcg | 55.1 mcg |
| Biotin (B7) | 1.05 mcg | 1.05 mcg |
| Fluoride | 0.015 mg | 0.015 mg |
| Manganese | 1.95 mg | 1.95 mg |
| Molybdenum | 0.033 mcg | 0.033 mcg |
| Chromium | 0.042 mcg | 0.042 mcg |
| Leucine | 2,824 mg | 2,824 mg |
| Lysine | 2,198 mg | 2,198 mg |
| Polyphenols | 418 mg | 431 mg |
| Beta-Carotene | 989 mcg | 999 mcg |
| Isoleucine | 1,782 mg | 1,782 mg |
| Methionine | 525 mg | 525 mg |
| Oxalates | 50.4 mg | 50.4 mg |
| Threonine | 1,377 mg | 1,377 mg |
| Tryptophan | 424 mg | 424 mg |
| Valine | 1,898 mg | 1,898 mg |
| Flavonoids | 212 mg | 213 mg |
| Histidine | 1,033 mg | 1,033 mg |
| Lutein / Zeaxanthin | 1.51 mg | 1.52 mg |
| Lycopene | 1.93 mg | 1.93 mg |
| Phenylalanine | 1,987 mg | 1,987 mg |
| Purines | 135 mg | 135 mg |
| MSG (Monosodium Glutamate) | 185 mg | 185 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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