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: Bhindi Masala Okra curry recipe, with 40.8 g Vegetable oil · Choose another
| Nutrient | Bhindi Masala Okra curry recipeThe recipe as it isper 100 g | Bhindi Masala Okra curry with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 99 Excellent | 99 Excellent |
| Calories | 115 kcal | 115 kcal |
| Total Fat | 7.25 g | 7.25 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.97 g | 0.96 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.57 g | 5.02 g |
| Omega-3 Fatty Acids | 0.12 g | 0.085 g |
| Polyunsaturated Fat | 3.74 g | 0.82 g |
| Omega-6 Fatty Acids | 3.62 g | 0.73 g |
| Vitamin E | 1.44 mg | 1.44 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.07 g | 0.07 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.93 g | 4.99 g |
| Protein | 2.5 g | 2.5 g |
| Water | 77.7 mL | 77.7 mL |
| Sodium | 16.7 mg | 16.7 mg |
| Total Carbohydrates | 12.3 g | 12.3 g |
| Sugar | 3.72 g | 3.72 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.19 mg | 1.23 mg |
| Calcium | 91.4 mg | 91.5 mg |
| Fiber | 4.1 g | 4.1 g |
| Magnesium | 58.4 mg | 58.4 mg |
| Potassium | 388 mg | 388 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 31.9 mg | 31.9 mg |
| Folate (B9) | 64.2 mcg | 64.2 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.05 mg | 1.05 mg |
| Phosphorus | 75.2 mg | 75.2 mg |
| Soluble Fiber | 1.47 g | 1.47 g |
| Vitamin A | 51.8 mcg RAE | 51.8 mcg RAE |
| Zinc | 0.66 mg | 0.66 mg |
| Chloride | 0.1 mg | 0.1 mg |
| Choline | 14.7 mg | 14.6 mg |
| Insoluble Fiber | 3.27 g | 3.27 g |
| Selenium | 0.98 mcg | 0.98 mcg |
| Thiamin (B1) | 0.2 mg | 0.2 mg |
| Vitamin B6 | 0.28 mg | 0.28 mg |
| Riboflavin (B2) | 0.078 mg | 0.078 mg |
| Copper | 0.13 mg | 0.13 mg |
| Pantothenic Acid (B5) | 0.32 mg | 0.32 mg |
| Vitamin K | 44.3 mcg | 46.7 mcg |
| Biotin (B7) | 0.45 mcg | 0.45 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.96 mg | 0.96 mg |
| Molybdenum | 0.022 mcg | 0.022 mcg |
| Chromium | 0.028 mcg | 0.028 mcg |
| Leucine | 166 mg | 166 mg |
| Lysine | 135 mg | 135 mg |
| Polyphenols | 252 mg | 266 mg |
| Beta-Carotene | 690 mcg | 700 mcg |
| Isoleucine | 110 mg | 110 mg |
| Methionine | 32.8 mg | 32.8 mg |
| Oxalates | 126 mg | 126 mg |
| Threonine | 99.2 mg | 99.2 mg |
| Tryptophan | 32.3 mg | 32.3 mg |
| Valine | 134 mg | 134 mg |
| Flavonoids | 128 mg | 128 mg |
| Histidine | 126 mg | 126 mg |
| Lutein / Zeaxanthin | 0.93 mg | 0.94 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 124 mg | 124 mg |
| Purines | 20 mg | 20 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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