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: Falafel Vegan by Debbie, with 460 g Vegetable oil · Choose another
| Nutrient | Falafel Vegan by DebbieThe recipe as it isper 100 g | Falafel Vegan with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 43 Fair | 44 Fair |
| Calories | 943 kcal | 943 kcal |
| Total Fat | 97.6 g | 97.6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 13.6 g | 13.4 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 35.7 g | 70.2 g |
| Omega-3 Fatty Acids | 1.19 g | 0.71 g |
| Polyunsaturated Fat | 51.6 g | 10.4 g |
| Omega-6 Fatty Acids | 50.4 g | 9.71 g |
| Vitamin E | 14.2 mg | 14.2 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.71 g | 0.71 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 27 g | 70.2 g |
| Protein | 4.7 g | 4.7 g |
| Water | 0 mL | 0 mL |
| Sodium | 239 mg | 239 mg |
| Total Carbohydrates | 17.2 g | 17.2 g |
| Sugar | 3.55 g | 3.55 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.89 mg | 3.43 mg |
| Calcium | 141 mg | 142 mg |
| Fiber | 4.79 g | 4.79 g |
| Magnesium | 32.5 mg | 32.5 mg |
| Potassium | 266 mg | 267 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 13.4 mg | 13.4 mg |
| Folate (B9) | 107 mcg | 107 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.55 mg | 0.55 mg |
| Phosphorus | 104 mg | 104 mg |
| Soluble Fiber | 0.95 g | 0.95 g |
| Vitamin A | 49.1 mcg RAE | 49.1 mcg RAE |
| Zinc | 0.8 mg | 0.84 mg |
| Chloride | 139 mg | 139 mg |
| Choline | 26.7 mg | 26.5 mg |
| Insoluble Fiber | 3.75 g | 3.75 g |
| Selenium | 2.71 mcg | 2.71 mcg |
| Thiamin (B1) | 0.098 mg | 0.098 mg |
| Vitamin B6 | 0.16 mg | 0.16 mg |
| Riboflavin (B2) | 0.063 mg | 0.063 mg |
| Copper | 0.25 mg | 0.25 mg |
| Pantothenic Acid (B5) | 0.26 mg | 0.26 mg |
| Vitamin K | 148 mcg | 182 mcg |
| Biotin (B7) | 0.84 mcg | 0.84 mcg |
| Fluoride | 0.027 mg | 0.027 mg |
| Manganese | 0.71 mg | 0.71 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.053 mcg | 0.053 mcg |
| Leucine | 370 mg | 370 mg |
| Lysine | 307 mg | 307 mg |
| Polyphenols | 196 mg | 388 mg |
| Beta-Carotene | 583 mcg | 727 mcg |
| Isoleucine | 245 mg | 245 mg |
| Methionine | 75.8 mg | 75.8 mg |
| Oxalates | 124 mg | 124 mg |
| Threonine | 205 mg | 205 mg |
| Tryptophan | 68.4 mg | 68.4 mg |
| Valine | 271 mg | 271 mg |
| Flavonoids | 57.7 mg | 59.6 mg |
| Histidine | 161 mg | 161 mg |
| Lutein / Zeaxanthin | 0.64 mg | 0.74 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 291 mg | 291 mg |
| Purines | 31.7 mg | 31.7 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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