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: Traditional Pão de Queijo by Clarice, with 54.4 g Vegetable oil · Choose another
| Nutrient | Traditional Pão de Queijo by ClariceThe recipe as it is1 serving = 100 g | Traditional Pão de Queijo with olive oilVegetable oil → Olive oil1 serving = 100 g |
|---|---|---|
| Nutrient score | 47 Good | 48 Good |
| Calories | 463 kcal | 463 kcal |
| Total Fat | 20.3 g | 20.3 g |
| Trans Fat | 0.22 g | 0.22 g |
| Saturated Fat | 6.53 g | 6.51 g |
| Cholesterol | 63.6 mg | 63.6 mg |
| Monounsaturated Fat | 7.27 g | 11.6 g |
| Omega-3 Fatty Acids | 0.25 g | 0.19 g |
| Polyunsaturated Fat | 7.1 g | 1.91 g |
| Omega-6 Fatty Acids | 6.63 g | 1.49 g |
| Vitamin E | 1.96 mg | 1.95 mg |
| DHA (Docosahexaenoic Acid) | 22.4 mg | 22.4 mg |
| EPA (Eicosapentaenoic Acid) | 6.29 mg | 6.29 mg |
| ALA (Alpha-Linolenic Acid) | 0.17 g | 0.17 g |
| Arachidonic Acid | 46.6 mg | 46.6 mg |
| Medium-Chain Triglycerides | 0.56 g | 0.56 g |
| Omega-9 Fatty Acids | 6.12 g | 11.6 g |
| Protein | 11.6 g | 11.6 g |
| Water | 9.37 mL | 9.37 mL |
| Sodium | 390 mg | 390 mg |
| Total Carbohydrates | 58.4 g | 58.4 g |
| Sugar | 1.61 g | 1.61 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.4 mg | 1.47 mg |
| Calcium | 315 mg | 315 mg |
| Fiber | 0.57 g | 0.57 g |
| Magnesium | 15.4 mg | 15.4 mg |
| Potassium | 92.5 mg | 92.6 mg |
| Vitamin B12 | 0.5 mcg | 0.5 mcg |
| Vitamin D | 0.66 mcg | 0.66 mcg |
| Vitamin C | 0 mg | 0 mg |
| Folate (B9) | 11.5 mcg | 11.5 mcg |
| Iodine | 27.1 mcg | 27.1 mcg |
| Niacin (B3) | 0.32 mg | 0.32 mg |
| Phosphorus | 266 mg | 266 mg |
| Soluble Fiber | 0 g | 0 g |
| Vitamin A | 77.7 mcg RAE | 77.7 mcg RAE |
| Zinc | 0.97 mg | 0.98 mg |
| Chloride | 612 mg | 612 mg |
| Choline | 41 mg | 40.9 mg |
| Insoluble Fiber | 0 g | 0 g |
| Selenium | 10.5 mcg | 10.5 mcg |
| Thiamin (B1) | 0.032 mg | 0.032 mg |
| Vitamin B6 | 0.058 mg | 0.058 mg |
| Riboflavin (B2) | 0.19 mg | 0.19 mg |
| Copper | 0.035 mg | 0.035 mg |
| Pantothenic Acid (B5) | 0.39 mg | 0.39 mg |
| Vitamin K | 3.5 mcg | 7.8 mcg |
| Biotin (B7) | 3.64 mcg | 3.64 mcg |
| Fluoride | 0.018 mg | 0.018 mg |
| Manganese | 0.079 mg | 0.079 mg |
| Molybdenum | 1.43 mcg | 1.43 mcg |
| Chromium | 0.14 mcg | 0.14 mcg |
| Leucine | 986 mg | 986 mg |
| Lysine | 830 mg | 830 mg |
| Polyphenols | 0 mg | 24.2 mg |
| Beta-Carotene | 32.4 mcg | 50.5 mcg |
| Isoleucine | 580 mg | 580 mg |
| Methionine | 277 mg | 277 mg |
| Oxalates | 0 mg | 0 mg |
| Threonine | 463 mg | 463 mg |
| Tryptophan | 145 mg | 145 mg |
| Valine | 661 mg | 661 mg |
| Flavonoids | 0 mg | 0.24 mg |
| Histidine | 269 mg | 269 mg |
| Lutein / Zeaxanthin | 0.052 mg | 0.064 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 542 mg | 542 mg |
| Purines | 5.22 mg | 5.22 mg |
| MSG (Monosodium Glutamate) | 397 mg | 397 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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