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: Beetroot Borscht soup by Anna, with 27.2 g Vegetable oil · Choose another
| Nutrient | Beetroot Borscht soup by AnnaThe recipe as it isper 100 g | Beetroot Borscht soup with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 56 Good | 56 Good |
| Calories | 55.1 kcal | 55.1 kcal |
| Total Fat | 1.34 g | 1.34 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.18 g | 0.18 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.44 g | 0.85 g |
| Omega-3 Fatty Acids | 0.035 g | 0.029 g |
| Polyunsaturated Fat | 0.66 g | 0.17 g |
| Omega-6 Fatty Acids | 0.63 g | 0.14 g |
| Vitamin E | 0.31 mg | 0.31 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.021 g | 0.021 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.32 g | 0.83 g |
| Protein | 1.51 g | 1.51 g |
| Water | 86.1 mL | 86.1 mL |
| Sodium | 326 mg | 326 mg |
| Total Carbohydrates | 10.1 g | 10.1 g |
| Sugar | 3.52 g | 3.52 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.76 mg | 0.77 mg |
| Calcium | 27 mg | 27 mg |
| Fiber | 2.19 g | 2.19 g |
| Magnesium | 21.1 mg | 21.1 mg |
| Potassium | 330 mg | 330 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 15.3 mg | 15.3 mg |
| Folate (B9) | 46.3 mcg | 46.3 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.56 mg | 0.56 mg |
| Phosphorus | 47.8 mg | 47.8 mg |
| Soluble Fiber | 0.63 g | 0.63 g |
| Vitamin A | 50.9 mcg RAE | 50.9 mcg RAE |
| Zinc | 0.31 mg | 0.31 mg |
| Chloride | 409 mg | 409 mg |
| Choline | 9.73 mg | 9.73 mg |
| Insoluble Fiber | 1.62 g | 1.62 g |
| Selenium | 0.59 mcg | 0.59 mcg |
| Thiamin (B1) | 0.056 mg | 0.056 mg |
| Vitamin B6 | 0.16 mg | 0.16 mg |
| Riboflavin (B2) | 0.042 mg | 0.042 mg |
| Copper | 0.078 mg | 0.078 mg |
| Pantothenic Acid (B5) | 0.23 mg | 0.23 mg |
| Vitamin K | 18.2 mcg | 18.6 mcg |
| Biotin (B7) | 0.5 mcg | 0.5 mcg |
| Fluoride | 0.034 mg | 0.034 mg |
| Manganese | 0.24 mg | 0.24 mg |
| Molybdenum | 0.43 mcg | 0.43 mcg |
| Chromium | 0.18 mcg | 0.18 mcg |
| Leucine | 111 mg | 111 mg |
| Lysine | 94.1 mg | 94.1 mg |
| Polyphenols | 75.5 mg | 77.8 mg |
| Beta-Carotene | 565 mcg | 567 mcg |
| Isoleucine | 79.6 mg | 79.6 mg |
| Methionine | 20.8 mg | 20.8 mg |
| Oxalates | 193 mg | 193 mg |
| Sodium Nitrite / Nitrate | 27.5 mg | 27.5 mg |
| Threonine | 70.3 mg | 70.3 mg |
| Tryptophan | 20.9 mg | 20.9 mg |
| Valine | 92.6 mg | 92.6 mg |
| Flavonoids | 30.1 mg | 30.1 mg |
| Histidine | 99.9 mg | 99.9 mg |
| Lutein / Zeaxanthin | 0.15 mg | 0.15 mg |
| Lycopene | 0.35 mg | 0.35 mg |
| Phenylalanine | 78.7 mg | 78.7 mg |
| Purines | 17.3 mg | 17.3 mg |
| MSG (Monosodium Glutamate) | 9.38 mg | 9.38 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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