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: Vinegar Napa Cabbage recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Vinegar Napa Cabbage recipeThe recipe as it is1 serving = 200 g | Vinegar Napa Cabbage with olive oilVegetable oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 79 Excellent | 79 Excellent |
| Calories | 190 kcal | 190 kcal |
| Total Fat | 12.2 g | 12.2 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.62 g | 1.59 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.24 g | 8.16 g |
| Omega-3 Fatty Acids | 0.3 g | 0.25 g |
| Polyunsaturated Fat | 6.28 g | 1.6 g |
| Omega-6 Fatty Acids | 5.97 g | 1.35 g |
| Vitamin E | 3 mg | 3 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.29 g | 0.29 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.1 g | 8 g |
| Protein | 6.01 g | 6.01 g |
| Water | 159 mL | 159 mL |
| Sodium | 549 mg | 549 mg |
| Total Carbohydrates | 18.7 g | 18.7 g |
| Sugar | 7.68 g | 7.68 g |
| Added Sugar | 1.68 g | 1.68 g |
| Iron | 3.82 mg | 3.88 mg |
| Calcium | 441 mg | 441 mg |
| Fiber | 5.17 g | 5.17 g |
| Magnesium | 86.3 mg | 86.3 mg |
| Potassium | 1,138 mg | 1,138 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 185 mg | 185 mg |
| Folate (B9) | 320 mcg | 320 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.94 mg | 1.94 mg |
| Phosphorus | 144 mg | 144 mg |
| Soluble Fiber | 1.73 g | 1.73 g |
| Vitamin A | 103 mcg RAE | 103 mcg RAE |
| Zinc | 1.06 mg | 1.07 mg |
| Chloride | 369 mg | 369 mg |
| Choline | 34.1 mg | 34.1 mg |
| Insoluble Fiber | 4.26 g | 4.26 g |
| Selenium | 4.32 mcg | 4.32 mcg |
| Thiamin (B1) | 0.18 mg | 0.18 mg |
| Vitamin B6 | 1.04 mg | 1.04 mg |
| Riboflavin (B2) | 0.15 mg | 0.15 mg |
| Copper | 0.14 mg | 0.14 mg |
| Pantothenic Acid (B5) | 0.49 mg | 0.49 mg |
| Vitamin K | 185 mcg | 189 mcg |
| Biotin (B7) | 2.04 mcg | 2.04 mcg |
| Fluoride | 0.011 mg | 0.011 mg |
| Manganese | 0.96 mg | 0.96 mg |
| Molybdenum | 0.15 mcg | 0.15 mcg |
| Chromium | 0.29 mcg | 0.29 mcg |
| Leucine | 539 mg | 539 mg |
| Lysine | 347 mg | 347 mg |
| Polyphenols | 241 mg | 263 mg |
| Beta-Carotene | 785 mcg | 802 mcg |
| Isoleucine | 359 mg | 359 mg |
| Methionine | 99.3 mg | 99.3 mg |
| Oxalates | 83 mg | 83 mg |
| Threonine | 294 mg | 294 mg |
| Tryptophan | 94.1 mg | 94.1 mg |
| Valine | 408 mg | 408 mg |
| Flavonoids | 42.8 mg | 43.1 mg |
| Histidine | 258 mg | 258 mg |
| Lutein / Zeaxanthin | 0.33 mg | 0.34 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 325 mg | 325 mg |
| Purines | 66.8 mg | 66.8 mg |
| MSG (Monosodium Glutamate) | 74.8 mg | 74.8 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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