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 Bibimbap by Sri, with 40.8 g Vegetable oil · Choose another
| Nutrient | Vegetarian Bibimbap by SriThe recipe as it is1 serving = 400 g | Vegetarian Bibimbap with olive oilVegetable oil → Olive oil1 serving = 400 g |
|---|---|---|
| Nutrient score | 78 Excellent | 78 Excellent |
| Calories | 393 kcal | 393 kcal |
| Total Fat | 18.6 g | 18.6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.73 g | 2.71 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 6.64 g | 10.3 g |
| Omega-3 Fatty Acids | 0.29 g | 0.24 g |
| Polyunsaturated Fat | 8.83 g | 4.45 g |
| Omega-6 Fatty Acids | 8.53 g | 4.2 g |
| Vitamin E | 3.26 mg | 3.26 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.21 g | 0.21 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.66 g | 10.3 g |
| Protein | 9.18 g | 9.18 g |
| Water | 318 mL | 318 mL |
| Sodium | 989 mg | 989 mg |
| Total Carbohydrates | 50.4 g | 50.4 g |
| Sugar | 10.6 g | 10.6 g |
| Added Sugar | 3.7 g | 3.7 g |
| Iron | 3.05 mg | 3.11 mg |
| Calcium | 105 mg | 105 mg |
| Fiber | 5.68 g | 5.68 g |
| Magnesium | 98.4 mg | 98.4 mg |
| Potassium | 869 mg | 870 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.15 mcg | 0.15 mcg |
| Vitamin C | 35.8 mg | 35.8 mg |
| Folate (B9) | 170 mcg | 170 mcg |
| Iodine | 0.5 mcg | 0.5 mcg |
| Niacin (B3) | 3.84 mg | 3.84 mg |
| Phosphorus | 214 mg | 214 mg |
| Soluble Fiber | 1.43 g | 1.43 g |
| Vitamin A | 574 mcg RAE | 574 mcg RAE |
| Zinc | 2.88 mg | 2.88 mg |
| Chloride | 1,034 mg | 1,034 mg |
| Choline | 41 mg | 40.9 mg |
| Insoluble Fiber | 4.11 g | 4.11 g |
| Selenium | 19.8 mcg | 19.8 mcg |
| Thiamin (B1) | 0.25 mg | 0.25 mg |
| Vitamin B6 | 0.65 mg | 0.65 mg |
| Riboflavin (B2) | 0.38 mg | 0.38 mg |
| Copper | 0.48 mg | 0.48 mg |
| Pantothenic Acid (B5) | 1.39 mg | 1.39 mg |
| Vitamin K | 255 mcg | 259 mcg |
| Biotin (B7) | 5.62 mcg | 5.62 mcg |
| Fluoride | 0.12 mg | 0.12 mg |
| Manganese | 1.44 mg | 1.44 mg |
| Molybdenum | 1 mcg | 1 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 669 mg | 669 mg |
| Lysine | 463 mg | 463 mg |
| Polyphenols | 294 mg | 314 mg |
| Beta-Carotene | 6,052 mcg | 6,067 mcg |
| Isoleucine | 426 mg | 426 mg |
| Methionine | 154 mg | 154 mg |
| Oxalates | 515 mg | 515 mg |
| Sodium Nitrite / Nitrate | 12 mg | 12 mg |
| Threonine | 389 mg | 389 mg |
| Tryptophan | 122 mg | 122 mg |
| Valine | 501 mg | 501 mg |
| Flavonoids | 56.3 mg | 56.5 mg |
| Histidine | 324 mg | 324 mg |
| Lutein / Zeaxanthin | 6.48 mg | 6.49 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 483 mg | 483 mg |
| Purines | 131 mg | 131 mg |
| MSG (Monosodium Glutamate) | 994 mg | 994 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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