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: Amritsari chole by Sri, with 40.8 g Vegetable oil · Choose another
| Nutrient | Amritsari chole by SriThe recipe as it isper 100 g | Amritsari chole with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 90 Excellent | 90 Excellent |
| Calories | 129 kcal | 129 kcal |
| Total Fat | 5.27 g | 5.27 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.65 g | 0.64 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.73 g | 2.95 g |
| Omega-3 Fatty Acids | 0.078 g | 0.061 g |
| Polyunsaturated Fat | 2.11 g | 0.64 g |
| Omega-6 Fatty Acids | 2.03 g | 0.58 g |
| Vitamin E | 0.8 mg | 0.8 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.067 g | 0.067 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.4 g | 2.93 g |
| Protein | 5 g | 5 g |
| Water | 71 mL | 71 mL |
| Sodium | 14.4 mg | 14.4 mg |
| Total Carbohydrates | 17.3 g | 17.3 g |
| Sugar | 3.58 g | 3.58 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.97 mg | 1.99 mg |
| Calcium | 39 mg | 39 mg |
| Fiber | 5.59 g | 5.59 g |
| Magnesium | 43.2 mg | 43.2 mg |
| Potassium | 317 mg | 317 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 5.01 mg | 5.01 mg |
| Folate (B9) | 123 mcg | 123 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.56 mg | 0.56 mg |
| Phosphorus | 121 mg | 121 mg |
| Soluble Fiber | 0.52 g | 0.52 g |
| Vitamin A | 23.6 mcg RAE | 23.6 mcg RAE |
| Zinc | 0.73 mg | 0.73 mg |
| Chloride | 20.3 mg | 20.3 mg |
| Choline | 23.4 mg | 23.3 mg |
| Insoluble Fiber | 3.92 g | 3.92 g |
| Selenium | 2.26 mcg | 2.26 mcg |
| Thiamin (B1) | 0.12 mg | 0.12 mg |
| Vitamin B6 | 0.18 mg | 0.18 mg |
| Riboflavin (B2) | 0.063 mg | 0.063 mg |
| Copper | 0.24 mg | 0.24 mg |
| Pantothenic Acid (B5) | 0.41 mg | 0.41 mg |
| Vitamin K | 9.21 mcg | 10.4 mcg |
| Biotin (B7) | 4.6 mcg | 4.6 mcg |
| Fluoride | 0.044 mg | 0.044 mg |
| Manganese | 0.59 mg | 0.59 mg |
| Molybdenum | 24 mcg | 24 mcg |
| Chromium | 6.56 mcg | 6.56 mcg |
| Leucine | 390 mg | 390 mg |
| Lysine | 305 mg | 305 mg |
| Polyphenols | 277 mg | 284 mg |
| Beta-Carotene | 269 mcg | 274 mcg |
| Isoleucine | 234 mg | 234 mg |
| Methionine | 62.8 mg | 62.8 mg |
| Oxalates | 17.6 mg | 17.6 mg |
| Threonine | 206 mg | 206 mg |
| Tryptophan | 61.5 mg | 61.5 mg |
| Valine | 254 mg | 254 mg |
| Flavonoids | 91.7 mg | 91.8 mg |
| Histidine | 195 mg | 195 mg |
| Lutein / Zeaxanthin | 0.33 mg | 0.33 mg |
| Lycopene | 3.67 mg | 3.67 mg |
| Phenylalanine | 273 mg | 273 mg |
| Purines | 35.6 mg | 35.6 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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