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 Moqueca by Clarice, with 27.2 g Coconut oil · Choose another
| Nutrient | Vegan Moqueca by ClariceThe recipe as it is1 serving = 450 g | Vegan Moqueca with olive oilCoconut oil → Olive oil1 serving = 450 g |
|---|---|---|
| Nutrient score | 47 Good | 48 Good |
| Calories | 369 kcal | 368 kcal |
| Total Fat | 30.2 g | 30.2 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 26.6 g | 21.9 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.45 g | 6 g |
| Omega-3 Fatty Acids | 0.074 g | 0.12 g |
| Polyunsaturated Fat | 0.77 g | 1.36 g |
| Omega-6 Fatty Acids | 0.7 g | 1.24 g |
| Vitamin E | 2.43 mg | 3.4 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.061 g | 0.11 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 15.1 g | 11 g |
| Omega-9 Fatty Acids | 1.76 g | 6.32 g |
| Protein | 7.3 g | 7.3 g |
| Water | 386 mL | 386 mL |
| Sodium | 558 mg | 558 mg |
| Total Carbohydrates | 24.4 g | 24.4 g |
| Sugar | 13.4 g | 13.4 g |
| Added Sugar | 0 g | 0 g |
| Iron | 4.17 mg | 4.21 mg |
| Calcium | 120 mg | 120 mg |
| Fiber | 7.5 g | 7.5 g |
| Magnesium | 98.2 mg | 98.2 mg |
| Potassium | 931 mg | 931 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 124 mg | 124 mg |
| Folate (B9) | 101 mcg | 101 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.07 mg | 2.07 mg |
| Phosphorus | 214 mg | 214 mg |
| Soluble Fiber | 2.09 g | 2.09 g |
| Vitamin A | 157 mcg RAE | 157 mcg RAE |
| Zinc | 1.59 mg | 1.59 mg |
| Chloride | 514 mg | 514 mg |
| Choline | 34.8 mg | 34.8 mg |
| Insoluble Fiber | 4.76 g | 4.76 g |
| Selenium | 8.59 mcg | 8.59 mcg |
| Thiamin (B1) | 0.14 mg | 0.14 mg |
| Vitamin B6 | 0.57 mg | 0.57 mg |
| Riboflavin (B2) | 0.15 mg | 0.15 mg |
| Copper | 0.56 mg | 0.56 mg |
| Pantothenic Acid (B5) | 0.71 mg | 0.71 mg |
| Vitamin K | 20.6 mcg | 24.7 mcg |
| Biotin (B7) | 1.25 mcg | 1.25 mcg |
| Fluoride | 0.018 mg | 0.018 mg |
| Manganese | 1.78 mg | 1.78 mg |
| Molybdenum | 0.15 mcg | 0.15 mcg |
| Chromium | 0.12 mcg | 0.12 mcg |
| Leucine | 471 mg | 471 mg |
| Lysine | 370 mg | 370 mg |
| Polyphenols | 298 mg | 312 mg |
| Beta-Carotene | 1,676 mcg | 1,686 mcg |
| Isoleucine | 310 mg | 310 mg |
| Methionine | 99.5 mg | 99.5 mg |
| Oxalates | 26.2 mg | 26.2 mg |
| Threonine | 292 mg | 292 mg |
| Tryptophan | 100 mg | 100 mg |
| Valine | 366 mg | 366 mg |
| Flavonoids | 139 mg | 139 mg |
| Histidine | 312 mg | 312 mg |
| Lutein / Zeaxanthin | 0.81 mg | 0.82 mg |
| Lycopene | 1.82 mg | 1.82 mg |
| Phenylalanine | 347 mg | 347 mg |
| Purines | 55 mg | 55 mg |
| MSG (Monosodium Glutamate) | 138 mg | 138 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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