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: Vegetarian Acarajé recipe, with 426 g Palm oil · Choose another
| Nutrient | Vegetarian Acarajé recipeThe recipe as it is1 serving = 150 g | Vegetarian Acarajé with olive oilPalm oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 28 Low | 67 Very good |
| Calories | 1,354 kcal | 1,354 kcal |
| Total Fat | 108 g | 108 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 52.8 g | 15 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 39.8 g | 78.1 g |
| Omega-3 Fatty Acids | 0.39 g | 0.93 g |
| Polyunsaturated Fat | 10.9 g | 12.1 g |
| Omega-6 Fatty Acids | 10.5 g | 11.2 g |
| Vitamin E | 17.3 mg | 15.7 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.43 g | 0.86 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 39.6 g | 77.9 g |
| Protein | 28.2 g | 28.2 g |
| Water | 0 mL | 0 mL |
| Sodium | 32.3 mg | 32.3 mg |
| Total Carbohydrates | 74.8 g | 74.8 g |
| Sugar | 9.74 g | 9.74 g |
| Added Sugar | 0 g | 0 g |
| Iron | 9.9 mg | 10.5 mg |
| Calcium | 139 mg | 140 mg |
| Fiber | 13.2 g | 13.2 g |
| Magnesium | 223 mg | 223 mg |
| Potassium | 1,370 mg | 1,371 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 2.78 mg | 2.78 mg |
| Folate (B9) | 752 mcg | 752 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.41 mg | 2.41 mg |
| Phosphorus | 514 mg | 514 mg |
| Soluble Fiber | 3.07 g | 3.07 g |
| Vitamin A | 2.74 mcg RAE | 2.74 mcg RAE |
| Zinc | 4.05 mg | 4.1 mg |
| Chloride | 18.9 mg | 18.9 mg |
| Choline | 167 mg | 167 mg |
| Insoluble Fiber | 17.7 g | 17.7 g |
| Selenium | 9.89 mcg | 9.89 mcg |
| Thiamin (B1) | 1.02 mg | 1.02 mg |
| Vitamin B6 | 0.67 mg | 0.67 mg |
| Riboflavin (B2) | 0.27 mg | 0.27 mg |
| Copper | 1.14 mg | 1.14 mg |
| Pantothenic Acid (B5) | 1.7 mg | 1.7 mg |
| Vitamin K | 11.7 mcg | 67.3 mcg |
| Biotin (B7) | 14.5 mcg | 14.5 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 1.82 mg | 1.82 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 2,214 mg | 2,214 mg |
| Lysine | 1,971 mg | 1,971 mg |
| Polyphenols | 504 mg | 690 mg |
| Beta-Carotene | 31,954 mcg | 174 mcg |
| Isoleucine | 1,377 mg | 1,377 mg |
| Methionine | 349 mg | 349 mg |
| Oxalates | 51.1 mg | 51.1 mg |
| Threonine | 1,093 mg | 1,093 mg |
| Tryptophan | 336 mg | 336 mg |
| Valine | 1,535 mg | 1,535 mg |
| Flavonoids | 112 mg | 109 mg |
| Histidine | 884 mg | 884 mg |
| Lutein / Zeaxanthin | 0.66 mg | 0.29 mg |
| Lycopene | 0.11 mg | 0 mg |
| Phenylalanine | 1,626 mg | 1,626 mg |
| Purines | 134 mg | 134 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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