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 Japchae by Sri, with 27.6 g Sesame oil · Choose another
| Nutrient | Vegetarian Japchae by SriThe recipe as it is1 serving = 250 g | Vegetarian Japchae with olive oilSesame oil → Olive oil1 serving = 250 g |
|---|---|---|
| Nutrient score | 57 Good | 59 Good |
| Calories | 431 kcal | 431 kcal |
| Total Fat | 15 g | 15 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.13 g | 2.1 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.55 g | 7.85 g |
| Omega-3 Fatty Acids | 0.17 g | 0.2 g |
| Polyunsaturated Fat | 6.98 g | 4.82 g |
| Omega-6 Fatty Acids | 6.8 g | 4.63 g |
| Vitamin E | 2.03 mg | 2.93 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.13 g | 0.16 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.92 g | 7.21 g |
| Protein | 4.24 g | 4.24 g |
| Water | 156 mL | 156 mL |
| Sodium | 1,048 mg | 1,048 mg |
| Total Carbohydrates | 72.3 g | 72.3 g |
| Sugar | 11.1 g | 11.1 g |
| Added Sugar | 7.5 g | 7.5 g |
| Iron | 2.02 mg | 2.06 mg |
| Calcium | 86.6 mg | 86.6 mg |
| Fiber | 3.46 g | 3.46 g |
| Magnesium | 64.7 mg | 64.7 mg |
| Potassium | 562 mg | 562 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.1 mcg | 0.1 mcg |
| Vitamin C | 16 mg | 16 mg |
| Folate (B9) | 92.3 mcg | 92.3 mcg |
| Iodine | 0.38 mcg | 0.38 mcg |
| Niacin (B3) | 1.23 mg | 1.23 mg |
| Phosphorus | 116 mg | 116 mg |
| Soluble Fiber | 0.73 g | 0.73 g |
| Vitamin A | 385 mcg RAE | 385 mcg RAE |
| Zinc | 0.98 mg | 0.98 mg |
| Chloride | 971 mg | 971 mg |
| Choline | 21.6 mg | 21.6 mg |
| Insoluble Fiber | 2.63 g | 2.63 g |
| Selenium | 4.47 mcg | 4.47 mcg |
| Thiamin (B1) | 0.087 mg | 0.087 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Riboflavin (B2) | 0.16 mg | 0.16 mg |
| Copper | 0.26 mg | 0.25 mg |
| Pantothenic Acid (B5) | 0.56 mg | 0.56 mg |
| Vitamin K | 187 mcg | 190 mcg |
| Biotin (B7) | 3.37 mcg | 3.37 mcg |
| Fluoride | 0.091 mg | 0.091 mg |
| Manganese | 0.8 mg | 0.8 mg |
| Molybdenum | 0.75 mcg | 0.75 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 338 mg | 338 mg |
| Lysine | 244 mg | 244 mg |
| Polyphenols | 250 mg | 260 mg |
| Beta-Carotene | 4,183 mcg | 4,193 mcg |
| Isoleucine | 207 mg | 207 mg |
| Methionine | 69.8 mg | 69.8 mg |
| Oxalates | 397 mg | 397 mg |
| Sodium Nitrite / Nitrate | 9 mg | 9 mg |
| Threonine | 191 mg | 191 mg |
| Tryptophan | 54.8 mg | 54.8 mg |
| Valine | 239 mg | 239 mg |
| Flavonoids | 85.6 mg | 85.8 mg |
| Histidine | 183 mg | 183 mg |
| Lutein / Zeaxanthin | 4.64 mg | 4.65 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 232 mg | 232 mg |
| Purines | 77.6 mg | 77.6 mg |
| MSG (Monosodium Glutamate) | 790 mg | 790 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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