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: Gai lan with garlic (Chinese broccoli) recipe, with 13.6 g Vegetable oil · Choose another
| Nutrient | Gai lan with garlic (Chinese broccoli) recipeThe recipe as it isper 100 g | Gai lan with garlic (Chinese broccoli) with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 67 Very good | 67 Very good |
| Calories | 87.6 kcal | 87.6 kcal |
| Total Fat | 5.21 g | 5.21 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.8 g | 0.79 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.71 g | 3.34 g |
| Omega-3 Fatty Acids | 0.18 g | 0.15 g |
| Polyunsaturated Fat | 2.64 g | 0.69 g |
| Omega-6 Fatty Acids | 2.46 g | 0.54 g |
| Vitamin E | 1.41 mg | 1.41 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.11 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.28 g | 3.33 g |
| Protein | 2.54 g | 2.54 g |
| Water | 83.3 mL | 83.3 mL |
| Sodium | 348 mg | 348 mg |
| Total Carbohydrates | 8.58 g | 8.58 g |
| Sugar | 1.19 g | 1.19 g |
| Added Sugar | 0.35 g | 0.35 g |
| Iron | 2.46 mg | 2.49 mg |
| Calcium | 165 mg | 165 mg |
| Fiber | 3.21 g | 3.21 g |
| Magnesium | 49.9 mg | 49.9 mg |
| Potassium | 505 mg | 505 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 131 mg | 131 mg |
| Folate (B9) | 130 mcg | 130 mcg |
| Iodine | 2.27 mcg | 2.27 mcg |
| Niacin (B3) | 0.86 mg | 0.86 mg |
| Phosphorus | 75.2 mg | 75.2 mg |
| Soluble Fiber | 0.93 g | 0.93 g |
| Vitamin A | 293 mcg RAE | 293 mcg RAE |
| Zinc | 0.71 mg | 0.72 mg |
| Chloride | 368 mg | 368 mg |
| Choline | 25.1 mg | 25.1 mg |
| Insoluble Fiber | 3.49 g | 3.49 g |
| Selenium | 2.69 mcg | 2.69 mcg |
| Thiamin (B1) | 0.089 mg | 0.089 mg |
| Vitamin B6 | 0.24 mg | 0.24 mg |
| Riboflavin (B2) | 0.15 mg | 0.15 mg |
| Copper | 0.11 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.35 mg | 0.35 mg |
| Vitamin K | 310 mcg | 311 mcg |
| Biotin (B7) | 0.06 mcg | 0.06 mcg |
| Fluoride | 0.052 mg | 0.052 mg |
| Manganese | 0.49 mg | 0.49 mg |
| Molybdenum | 3.02 mcg | 3.02 mcg |
| Chromium | 0.87 mcg | 0.87 mcg |
| Leucine | 216 mg | 216 mg |
| Lysine | 155 mg | 155 mg |
| Polyphenols | 186 mg | 195 mg |
| Beta-Carotene | 3,085 mcg | 3,092 mcg |
| Isoleucine | 114 mg | 114 mg |
| Methionine | 34 mg | 34 mg |
| Oxalates | 68 mg | 68 mg |
| Threonine | 110 mg | 110 mg |
| Tryptophan | 34.3 mg | 34.3 mg |
| Valine | 136 mg | 136 mg |
| Flavonoids | 73.6 mg | 73.7 mg |
| Histidine | 73.1 mg | 73.1 mg |
| Lutein / Zeaxanthin | 3.78 mg | 3.79 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 133 mg | 133 mg |
| Purines | 56 mg | 56 mg |
| MSG (Monosodium Glutamate) | 62.4 mg | 62.4 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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