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 stir fry recipe, with 40.8 g Vegetable oil · Choose another
| Nutrient | Tofu stir fry recipeThe recipe as it is1 serving = 213 g | Tofu stir fry with olive oilVegetable oil → Olive oil1 serving = 213 g |
|---|---|---|
| Nutrient score | 73 Very good | 73 Very good |
| Calories | 354 kcal | 354 kcal |
| Total Fat | 22.6 g | 22.6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.29 g | 3.27 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.24 g | 8.92 g |
| Omega-3 Fatty Acids | 0.64 g | 0.59 g |
| Polyunsaturated Fat | 9.1 g | 4.71 g |
| Omega-6 Fatty Acids | 8.46 g | 4.12 g |
| Vitamin E | 2.18 mg | 2.18 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.65 g | 0.65 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.94 g | 8.53 g |
| Protein | 24.9 g | 24.9 g |
| Water | 142 mL | 142 mL |
| Sodium | 1,015 mg | 1,015 mg |
| Total Carbohydrates | 20 g | 20 g |
| Sugar | 6.79 g | 6.79 g |
| Added Sugar | 0 g | 0 g |
| Iron | 4.27 mg | 4.33 mg |
| Calcium | 481 mg | 481 mg |
| Fiber | 4.03 g | 4.03 g |
| Magnesium | 100 mg | 100 mg |
| Potassium | 544 mg | 544 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 86.9 mg | 86.9 mg |
| Folate (B9) | 53.4 mcg | 53.4 mcg |
| Iodine | 0.62 mcg | 0.62 mcg |
| Niacin (B3) | 1.04 mg | 1.04 mg |
| Phosphorus | 261 mg | 261 mg |
| Soluble Fiber | 1.16 g | 1.16 g |
| Vitamin A | 197 mcg RAE | 197 mcg RAE |
| Zinc | 2.57 mg | 2.57 mg |
| Chloride | 925 mg | 925 mg |
| Choline | 49.5 mg | 49.5 mg |
| Insoluble Fiber | 2.48 g | 2.48 g |
| Selenium | 26.2 mcg | 26.2 mcg |
| Thiamin (B1) | 0.19 mg | 0.19 mg |
| Vitamin B6 | 0.37 mg | 0.37 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Copper | 0.36 mg | 0.36 mg |
| Pantothenic Acid (B5) | 0.48 mg | 0.48 mg |
| Vitamin K | 48.9 mcg | 52.5 mcg |
| Biotin (B7) | 3.52 mcg | 3.52 mcg |
| Fluoride | 0.027 mg | 0.027 mg |
| Manganese | 1.7 mg | 1.7 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 1,152 mg | 1,152 mg |
| Lysine | 809 mg | 809 mg |
| Polyphenols | 162 mg | 183 mg |
| Beta-Carotene | 1,580 mcg | 1,595 mcg |
| Isoleucine | 717 mg | 717 mg |
| Methionine | 255 mg | 255 mg |
| Oxalates | 70.3 mg | 70.3 mg |
| Threonine | 598 mg | 598 mg |
| Tryptophan | 218 mg | 218 mg |
| Valine | 784 mg | 784 mg |
| Flavonoids | 66.4 mg | 66.6 mg |
| Histidine | 616 mg | 616 mg |
| Lutein / Zeaxanthin | 0.79 mg | 0.8 mg |
| Lycopene | 0.18 mg | 0.18 mg |
| Phenylalanine | 821 mg | 821 mg |
| Purines | 112 mg | 112 mg |
| MSG (Monosodium Glutamate) | 187 mg | 187 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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