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: Wood Ear Mushroom Salad by Yeung, with 4.53 g Sesame oil · Choose another
| Nutrient | Wood Ear Mushroom Salad by YeungThe recipe as it is1 serving = 150 g | Wood Ear Mushroom Salad with olive oilSesame oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 57 Good | 57 Good |
| Calories | 68.2 kcal | 68.2 kcal |
| Total Fat | 1.49 g | 1.49 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.22 g | 0.21 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.48 g | 0.86 g |
| Omega-3 Fatty Acids | 0.027 g | 0.031 g |
| Polyunsaturated Fat | 0.63 g | 0.27 g |
| Omega-6 Fatty Acids | 0.6 g | 0.24 g |
| Vitamin E | 0.57 mg | 0.71 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.019 g | 0.024 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.47 g | 0.85 g |
| Protein | 2.58 g | 2.58 g |
| Water | 131 mL | 131 mL |
| Sodium | 533 mg | 533 mg |
| Total Carbohydrates | 13.1 g | 13.1 g |
| Sugar | 1.31 g | 1.31 g |
| Added Sugar | 1.05 g | 1.05 g |
| Iron | 7.44 mg | 7.44 mg |
| Calcium | 54.3 mg | 54.3 mg |
| Fiber | 9.54 g | 9.54 g |
| Magnesium | 28.4 mg | 28.4 mg |
| Potassium | 288 mg | 288 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 3.62 mg | 3.62 mg |
| Folate (B9) | 9.26 mcg | 9.26 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.93 mg | 0.93 mg |
| Phosphorus | 47 mg | 47 mg |
| Soluble Fiber | 3.22 g | 3.22 g |
| Vitamin A | 42.2 mcg RAE | 42.2 mcg RAE |
| Zinc | 0.42 mg | 0.42 mg |
| Chloride | 456 mg | 456 mg |
| Choline | 7.29 mg | 7.28 mg |
| Insoluble Fiber | 8.79 g | 8.79 g |
| Selenium | 1.41 mcg | 1.41 mcg |
| Thiamin (B1) | 0.036 mg | 0.036 mg |
| Vitamin B6 | 0.12 mg | 0.12 mg |
| Riboflavin (B2) | 0.056 mg | 0.056 mg |
| Copper | 0.12 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.34 mg | 0.34 mg |
| Vitamin K | 22.2 mcg | 22.7 mcg |
| Biotin (B7) | 0.66 mcg | 0.66 mcg |
| Fluoride | 0.025 mg | 0.025 mg |
| Manganese | 0.32 mg | 0.32 mg |
| Molybdenum | 0.16 mcg | 0.16 mcg |
| Chromium | 0.29 mcg | 0.29 mcg |
| Leucine | 182 mg | 182 mg |
| Lysine | 132 mg | 132 mg |
| Polyphenols | 166 mg | 167 mg |
| Beta-Carotene | 463 mcg | 464 mcg |
| Isoleucine | 113 mg | 113 mg |
| Methionine | 36.9 mg | 36.9 mg |
| Oxalates | 9.41 mg | 9.41 mg |
| Threonine | 111 mg | 111 mg |
| Tryptophan | 29.8 mg | 29.8 mg |
| Valine | 131 mg | 131 mg |
| Flavonoids | 41.7 mg | 41.7 mg |
| Histidine | 73.6 mg | 73.6 mg |
| Lutein / Zeaxanthin | 0.64 mg | 0.64 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 128 mg | 128 mg |
| Purines | 12.2 mg | 12.2 mg |
| MSG (Monosodium Glutamate) | 93.5 mg | 93.5 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
