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: Gajar Matar Sabzi Carrot green peas curry by Sunita, with 27.2 g Sunflower oil · Choose another
| Nutrient | Gajar Matar Sabzi Carrot green peas curry by SunitaThe recipe as it isper 100 g | Gajar Matar Sabzi Carrot green peas curry with olive oilSunflower oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 97 Excellent | 97 Excellent |
| Calories | 81.6 kcal | 81.6 kcal |
| Total Fat | 4.93 g | 4.93 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.52 g | 0.68 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.08 g | 3.35 g |
| Omega-3 Fatty Acids | 0.035 g | 0.062 g |
| Polyunsaturated Fat | 3.07 g | 0.57 g |
| Omega-6 Fatty Acids | 3.04 g | 0.51 g |
| Vitamin E | 2.31 mg | 1.1 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.026 g | 0.049 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.32 g | 3.32 g |
| Protein | 2.14 g | 2.14 g |
| Water | 84.2 mL | 84.2 mL |
| Sodium | 30.5 mg | 30.5 mg |
| Total Carbohydrates | 8.01 g | 8.01 g |
| Sugar | 3.16 g | 3.16 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.06 mg | 1.09 mg |
| Calcium | 28.3 mg | 28.3 mg |
| Fiber | 2.99 g | 2.99 g |
| Magnesium | 18.1 mg | 18.1 mg |
| Potassium | 214 mg | 214 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 15.1 mg | 15.1 mg |
| Folate (B9) | 28.2 mcg | 28.2 mcg |
| Iodine | 0.44 mcg | 0.44 mcg |
| Niacin (B3) | 1.02 mg | 1.02 mg |
| Phosphorus | 49.5 mg | 49.5 mg |
| Soluble Fiber | 0.73 g | 0.73 g |
| Vitamin A | 281 mcg RAE | 281 mcg RAE |
| Zinc | 0.52 mg | 0.52 mg |
| Chloride | 27.9 mg | 27.9 mg |
| Choline | 10.9 mg | 10.9 mg |
| Insoluble Fiber | 2.36 g | 2.36 g |
| Selenium | 0.68 mcg | 0.68 mcg |
| Thiamin (B1) | 0.11 mg | 0.11 mg |
| Vitamin B6 | 0.11 mg | 0.11 mg |
| Riboflavin (B2) | 0.068 mg | 0.068 mg |
| Copper | 0.091 mg | 0.091 mg |
| Pantothenic Acid (B5) | 0.15 mg | 0.15 mg |
| Vitamin K | 26.1 mcg | 28.6 mcg |
| Biotin (B7) | 0.9 mcg | 0.9 mcg |
| Fluoride | 0.014 mg | 0.014 mg |
| Manganese | 0.23 mg | 0.23 mg |
| Molybdenum | 0.022 mcg | 0.022 mcg |
| Chromium | 0.028 mcg | 0.028 mcg |
| Leucine | 166 mg | 166 mg |
| Lysine | 140 mg | 140 mg |
| Polyphenols | 97.5 mg | 107 mg |
| Beta-Carotene | 2,848 mcg | 2,855 mcg |
| Isoleucine | 94.5 mg | 94.5 mg |
| Methionine | 30.5 mg | 30.5 mg |
| Oxalates | 17.6 mg | 17.6 mg |
| Threonine | 82.1 mg | 82.1 mg |
| Tryptophan | 27 mg | 27 mg |
| Valine | 111 mg | 111 mg |
| Flavonoids | 13.4 mg | 13.5 mg |
| Histidine | 64 mg | 64 mg |
| Lutein / Zeaxanthin | 0.75 mg | 0.76 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 107 mg | 107 mg |
| Purines | 16.8 mg | 16.8 mg |
| MSG (Monosodium Glutamate) | 59.1 mg | 59.1 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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