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: Vegan Frikadeller by Freja, with 40.8 g Vegetable oil · Choose another
| Nutrient | Vegan Frikadeller by FrejaThe recipe as it is1 serving = 150 g | Vegan Frikadeller with olive oilVegetable oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 78 Excellent | 78 Excellent |
| Calories | 278 kcal | 278 kcal |
| Total Fat | 17.2 g | 17.2 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.5 g | 2.48 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.6 g | 8.27 g |
| Omega-3 Fatty Acids | 0.36 g | 0.31 g |
| Polyunsaturated Fat | 7.35 g | 2.96 g |
| Omega-6 Fatty Acids | 6.99 g | 2.65 g |
| Vitamin E | 1.69 mg | 1.69 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.37 g | 0.37 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.86 g | 8.45 g |
| Protein | 14.4 g | 14.4 g |
| Water | 97.5 mL | 97.5 mL |
| Sodium | 288 mg | 288 mg |
| Total Carbohydrates | 19.3 g | 19.3 g |
| Sugar | 2.48 g | 2.48 g |
| Added Sugar | 0.33 g | 0.33 g |
| Iron | 2.9 mg | 2.96 mg |
| Calcium | 240 mg | 240 mg |
| Fiber | 2.95 g | 2.95 g |
| Magnesium | 66.1 mg | 66.1 mg |
| Potassium | 217 mg | 217 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 3.02 mg | 3.02 mg |
| Folate (B9) | 32.5 mcg | 32.5 mcg |
| Iodine | 0.067 mcg | 0.067 mcg |
| Niacin (B3) | 0.65 mg | 0.65 mg |
| Phosphorus | 145 mg | 145 mg |
| Soluble Fiber | 0.77 g | 0.77 g |
| Vitamin A | 0.75 mcg RAE | 0.75 mcg RAE |
| Zinc | 1.71 mg | 1.71 mg |
| Chloride | 263 mg | 263 mg |
| Choline | 28.2 mg | 28.1 mg |
| Insoluble Fiber | 2 g | 2 g |
| Selenium | 18.3 mcg | 18.3 mcg |
| Thiamin (B1) | 0.2 mg | 0.2 mg |
| Vitamin B6 | 0.11 mg | 0.11 mg |
| Riboflavin (B2) | 0.087 mg | 0.087 mg |
| Copper | 0.26 mg | 0.26 mg |
| Pantothenic Acid (B5) | 0.32 mg | 0.32 mg |
| Vitamin K | 5.39 mcg | 9.02 mcg |
| Biotin (B7) | 3.08 mcg | 3.08 mcg |
| Fluoride | 0.015 mg | 0.015 mg |
| Manganese | 1.31 mg | 1.31 mg |
| Molybdenum | 0.59 mcg | 0.59 mcg |
| Chromium | 0.32 mcg | 0.32 mcg |
| Leucine | 1,124 mg | 1,124 mg |
| Lysine | 791 mg | 791 mg |
| Polyphenols | 138 mg | 159 mg |
| Beta-Carotene | 17 mcg | 32.3 mcg |
| Isoleucine | 691 mg | 691 mg |
| Methionine | 216 mg | 216 mg |
| Oxalates | 14.2 mg | 14.2 mg |
| Threonine | 531 mg | 531 mg |
| Tryptophan | 174 mg | 174 mg |
| Valine | 746 mg | 746 mg |
| Flavonoids | 49 mg | 49.2 mg |
| Histidine | 382 mg | 382 mg |
| Lutein / Zeaxanthin | 0.097 mg | 0.11 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 782 mg | 782 mg |
| Purines | 51.7 mg | 51.7 mg |
| MSG (Monosodium Glutamate) | 46.8 mg | 46.8 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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