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: Bhandare wale Aloo ki Sabji by Sri, with 27.2 g Vegetable oil · Choose another
| Nutrient | Bhandare wale Aloo ki Sabji by SriThe recipe as it isper 100 g | Bhandare wale Aloo ki Sabji with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 87 Excellent | 87 Excellent |
| Calories | 83.8 kcal | 83.8 kcal |
| Total Fat | 3.49 g | 3.49 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.49 g | 0.49 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.21 g | 2.37 g |
| Omega-3 Fatty Acids | 0.056 g | 0.04 g |
| Polyunsaturated Fat | 1.79 g | 0.41 g |
| Omega-6 Fatty Acids | 1.73 g | 0.37 g |
| Vitamin E | 0.74 mg | 0.74 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.037 g | 0.037 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.91 g | 2.35 g |
| Protein | 1.62 g | 1.62 g |
| Water | 81.6 mL | 81.6 mL |
| Sodium | 10.6 mg | 10.6 mg |
| Total Carbohydrates | 12.3 g | 12.3 g |
| Sugar | 1.21 g | 1.21 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.97 mg | 0.98 mg |
| Calcium | 17.6 mg | 17.6 mg |
| Fiber | 1.97 g | 1.97 g |
| Magnesium | 20.4 mg | 20.4 mg |
| Potassium | 340 mg | 340 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 17.2 mg | 17.2 mg |
| Folate (B9) | 14.6 mcg | 14.6 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.85 mg | 0.85 mg |
| Phosphorus | 44.6 mg | 44.6 mg |
| Soluble Fiber | 0.41 g | 0.41 g |
| Vitamin A | 18.5 mcg RAE | 18.5 mcg RAE |
| Zinc | 0.27 mg | 0.27 mg |
| Chloride | 15.9 mg | 15.9 mg |
| Choline | 9.72 mg | 9.71 mg |
| Insoluble Fiber | 1.52 g | 1.52 g |
| Selenium | 0.3 mcg | 0.3 mcg |
| Thiamin (B1) | 0.061 mg | 0.061 mg |
| Vitamin B6 | 0.21 mg | 0.21 mg |
| Riboflavin (B2) | 0.03 mg | 0.03 mg |
| Copper | 0.099 mg | 0.099 mg |
| Pantothenic Acid (B5) | 0.22 mg | 0.22 mg |
| Vitamin K | 7.97 mcg | 9.11 mcg |
| Biotin (B7) | 0.29 mcg | 0.29 mcg |
| Fluoride | 0.011 mg | 0.011 mg |
| Manganese | 0.16 mg | 0.16 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 112 mg | 112 mg |
| Lysine | 99.9 mg | 99.9 mg |
| Polyphenols | 79.2 mg | 85.6 mg |
| Beta-Carotene | 283 mcg | 288 mcg |
| Isoleucine | 68.3 mg | 68.3 mg |
| Methionine | 22.2 mg | 22.2 mg |
| Oxalates | 32.2 mg | 32.2 mg |
| Threonine | 67 mg | 67 mg |
| Tryptophan | 22.1 mg | 22.1 mg |
| Valine | 83 mg | 83 mg |
| Flavonoids | 15.4 mg | 15.5 mg |
| Histidine | 104 mg | 104 mg |
| Lutein / Zeaxanthin | 0.12 mg | 0.12 mg |
| Lycopene | 0.6 mg | 0.6 mg |
| Phenylalanine | 81.8 mg | 81.8 mg |
| Purines | 16.7 mg | 16.7 mg |
| MSG (Monosodium Glutamate) | 57.9 mg | 57.9 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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