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 thoran stir fry by Sri, with 27.2 g Coconut oil · Choose another
| Nutrient | Cabbage thoran stir fry by SriThe recipe as it isper 100 g | Cabbage thoran stir fry with olive oilCoconut oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 37 Fair | 42 Fair |
| Calories | 135 kcal | 134 kcal |
| Total Fat | 11 g | 11 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 9.09 g | 5.35 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.64 g | 4.29 g |
| Omega-3 Fatty Acids | 0.039 g | 0.076 g |
| Polyunsaturated Fat | 0.28 g | 0.76 g |
| Omega-6 Fatty Acids | 0.25 g | 0.68 g |
| Vitamin E | 0.36 mg | 1.14 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.061 g | 0.098 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 5.49 g | 2.23 g |
| Omega-9 Fatty Acids | 0.63 g | 4.28 g |
| Protein | 2.13 g | 2.13 g |
| Water | 77.2 mL | 77.2 mL |
| Sodium | 21 mg | 21 mg |
| Total Carbohydrates | 8.96 g | 8.96 g |
| Sugar | 4.35 g | 4.35 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.05 mg | 1.08 mg |
| Calcium | 51.7 mg | 51.7 mg |
| Fiber | 4.05 g | 4.05 g |
| Magnesium | 21.6 mg | 21.6 mg |
| Potassium | 254 mg | 254 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 43.9 mg | 43.9 mg |
| Folate (B9) | 57.1 mcg | 57.1 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.43 mg | 0.43 mg |
| Phosphorus | 50.8 mg | 50.8 mg |
| Soluble Fiber | 1.14 g | 1.14 g |
| Vitamin A | 8.58 mcg RAE | 8.58 mcg RAE |
| Zinc | 0.42 mg | 0.42 mg |
| Chloride | 0 mg | 0 mg |
| Choline | 12.9 mg | 12.9 mg |
| Insoluble Fiber | 3.05 g | 3.05 g |
| Selenium | 2.42 mcg | 2.42 mcg |
| Thiamin (B1) | 0.077 mg | 0.077 mg |
| Vitamin B6 | 0.15 mg | 0.15 mg |
| Riboflavin (B2) | 0.047 mg | 0.047 mg |
| Copper | 0.099 mg | 0.099 mg |
| Pantothenic Acid (B5) | 0.27 mg | 0.27 mg |
| Vitamin K | 73.1 mcg | 76.3 mcg |
| Biotin (B7) | 0.85 mcg | 0.85 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.44 mg | 0.44 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 148 mg | 148 mg |
| Lysine | 112 mg | 112 mg |
| Polyphenols | 114 mg | 125 mg |
| Beta-Carotene | 136 mcg | 144 mcg |
| Isoleucine | 111 mg | 111 mg |
| Methionine | 29.6 mg | 29.6 mg |
| Oxalates | 14.4 mg | 14.4 mg |
| Threonine | 86.5 mg | 86.5 mg |
| Tryptophan | 26 mg | 26 mg |
| Valine | 124 mg | 124 mg |
| Flavonoids | 39.2 mg | 39.3 mg |
| Histidine | 74.4 mg | 74.4 mg |
| Lutein / Zeaxanthin | 0.14 mg | 0.14 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 104 mg | 104 mg |
| Purines | 19.1 mg | 19.1 mg |
| MSG (Monosodium Glutamate) | 47.3 mg | 47.3 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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