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 Stegt Flæsk med Persillesovs by Freja, with 40.8 g Sunflower oil · Choose another
| Nutrient | Vegan Stegt Flæsk med Persillesovs by FrejaThe recipe as it is1 serving = 238 g | Vegan Stegt Flæsk med Persillesovs with olive oilSunflower oil → Olive oil1 serving = 238 g |
|---|---|---|
| Nutrient score | 79 Excellent | 78 Excellent |
| Calories | 362 kcal | 362 kcal |
| Total Fat | 28.1 g | 28.1 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.98 g | 4.33 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 6.51 g | 11.6 g |
| Omega-3 Fatty Acids | 0.86 g | 0.92 g |
| Polyunsaturated Fat | 13.5 g | 7.85 g |
| Omega-6 Fatty Acids | 12.6 g | 6.93 g |
| Vitamin E | 6.34 mg | 3.62 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.72 g | 0.77 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.19 g | 11.7 g |
| Protein | 21.2 g | 21.2 g |
| Water | 175 mL | 175 mL |
| Sodium | 569 mg | 569 mg |
| Total Carbohydrates | 9.61 g | 9.61 g |
| Sugar | 0.93 g | 0.93 g |
| Added Sugar | 0.3 g | 0.3 g |
| Iron | 3.79 mg | 3.85 mg |
| Calcium | 466 mg | 466 mg |
| Fiber | 2.31 g | 2.31 g |
| Magnesium | 86.6 mg | 86.6 mg |
| Potassium | 395 mg | 395 mg |
| Vitamin B12 | 0.44 mcg | 0.44 mcg |
| Vitamin D | 0.71 mcg | 0.71 mcg |
| Vitamin C | 8.81 mg | 8.81 mg |
| Folate (B9) | 51.8 mcg | 51.8 mcg |
| Iodine | 3.55 mcg | 3.55 mcg |
| Niacin (B3) | 0.93 mg | 0.93 mg |
| Phosphorus | 240 mg | 240 mg |
| Soluble Fiber | 0.62 g | 0.62 g |
| Vitamin A | 108 mcg RAE | 108 mcg RAE |
| Zinc | 1.97 mg | 1.97 mg |
| Chloride | 543 mg | 543 mg |
| Choline | 47.7 mg | 47.7 mg |
| Insoluble Fiber | 1.81 g | 1.81 g |
| Selenium | 24.1 mcg | 24.1 mcg |
| Thiamin (B1) | 0.16 mg | 0.16 mg |
| Vitamin B6 | 0.11 mg | 0.11 mg |
| Riboflavin (B2) | 0.095 mg | 0.095 mg |
| Copper | 0.52 mg | 0.52 mg |
| Pantothenic Acid (B5) | 0.24 mg | 0.24 mg |
| Vitamin K | 107 mcg | 112 mcg |
| Biotin (B7) | 3.48 mcg | 3.48 mcg |
| Fluoride | 0.12 mg | 0.12 mg |
| Manganese | 1.4 mg | 1.4 mg |
| Molybdenum | 3.13 mcg | 3.13 mcg |
| Chromium | 3.07 mcg | 3.07 mcg |
| Leucine | 1,653 mg | 1,653 mg |
| Lysine | 1,157 mg | 1,157 mg |
| Polyphenols | 87.3 mg | 108 mg |
| Beta-Carotene | 356 mcg | 371 mcg |
| Isoleucine | 1,040 mg | 1,040 mg |
| Methionine | 253 mg | 253 mg |
| Oxalates | 132 mg | 132 mg |
| Threonine | 833 mg | 833 mg |
| Tryptophan | 249 mg | 249 mg |
| Valine | 1,095 mg | 1,095 mg |
| Flavonoids | 62 mg | 62.2 mg |
| Histidine | 519 mg | 519 mg |
| Lutein / Zeaxanthin | 0.45 mg | 0.45 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,099 mg | 1,099 mg |
| Purines | 92.1 mg | 92.1 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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