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: Cabbage Peas curry in rice bran oil recipe, with 530 g Cabbage Peas curry sans oil · Choose another
| Nutrient | Cabbage Peas curry in rice bran oil recipeThe recipe as it isper 100 g | Cabbage Peas curry in rice bran oil with olive oilCabbage Peas curry sans oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 76 Excellent | 25 Low |
| Calories | 106 kcal | 982 kcal |
| Total Fat | 4.76 g | 111 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.92 g | 15.6 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.67 g | 79.7 g |
| Omega-3 Fatty Acids | 0.092 g | 0.8 g |
| Polyunsaturated Fat | 1.55 g | 12.7 g |
| Omega-6 Fatty Acids | 1.46 g | 11.9 g |
| Vitamin E | 1.7 mg | 16.7 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.092 g | 0.8 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.84 g | 79.8 g |
| Protein | 3.42 g | 0 g |
| Water | 78.8 mL | 0 mL |
| Sodium | 300 mg | 0 mg |
| Total Carbohydrates | 12.3 g | 0 g |
| Sugar | 3.74 g | 0 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.28 mg | 0.6 mg |
| Calcium | 37.4 mg | 1.07 mg |
| Fiber | 4.07 g | 0 g |
| Magnesium | 30 mg | 0 mg |
| Potassium | 225 mg | 1.07 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 27.2 mg | 0 mg |
| Folate (B9) | 44.9 mcg | 0 mcg |
| Iodine | 2.14 mcg | 0 mcg |
| Niacin (B3) | 0.8 mg | 0 mg |
| Phosphorus | 58.8 mg | 0 mg |
| Soluble Fiber | 0.86 g | 0 g |
| Vitamin A | 48.1 mcg RAE | 0 mcg RAE |
| Zinc | 0.56 mg | 0.053 mg |
| Chloride | 37.4 mg | 0 mg |
| Choline | 19.8 mg | 0 mg |
| Insoluble Fiber | 3 g | 0 g |
| Selenium | 0.96 mcg | 0 mcg |
| Thiamin (B1) | 0.086 mg | 0 mg |
| Vitamin B6 | 0.16 mg | 0 mg |
| Riboflavin (B2) | 0.064 mg | 0 mg |
| Copper | 0.15 mg | 0 mg |
| Pantothenic Acid (B5) | 0.27 mg | 0 mg |
| Vitamin K | 59.9 mcg | 65.4 mcg |
| Biotin (B7) | 2.67 mcg | 0 mcg |
| Fluoride | 0.032 mg | 0 mg |
| Manganese | 0.41 mg | 0 mg |
| Molybdenum | 9.09 mcg | 0 mcg |
| Chromium | 1.28 mcg | 0 mcg |
| Leucine | 198 mg | 0 mg |
| Lysine | 171 mg | 0 mg |
| Polyphenols | 54.3 mg | 220 mg |
| Beta-Carotene | 449 mcg | 160 mcg |
| Isoleucine | 150 mg | 0 mg |
| Methionine | 48.1 mg | 0 mg |
| Oxalates | 16 mg | 0 mg |
| Threonine | 128 mg | 0 mg |
| Tryptophan | 42.8 mg | 0 mg |
| Valine | 166 mg | 0 mg |
| Flavonoids | 13.9 mg | 3.17 mg |
| Histidine | 90.9 mg | 0 mg |
| Lutein / Zeaxanthin | 0.48 mg | 0.11 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 155 mg | 0 mg |
| Purines | 37.4 mg | 0 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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