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: Gavar Sabzi (Cluster Beans curry) by Sri, with 27.2 g Vegetable oil · Choose another
| Nutrient | Gavar Sabzi (Cluster Beans curry) by SriThe recipe as it isper 100 g | Gavar Sabzi (Cluster Beans curry) with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 100 Excellent | 100 Excellent |
| Calories | 70.8 kcal | 70.8 kcal |
| Total Fat | 4.91 g | 4.91 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.69 g | 0.68 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.71 g | 3.34 g |
| Omega-3 Fatty Acids | 0.078 g | 0.055 g |
| Polyunsaturated Fat | 2.5 g | 0.55 g |
| Omega-6 Fatty Acids | 2.42 g | 0.5 g |
| Vitamin E | 1.19 mg | 1.19 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.044 g | 0.044 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.29 g | 3.33 g |
| Protein | 2.92 g | 2.92 g |
| Water | 84 mL | 84 mL |
| Sodium | 18.6 mg | 18.6 mg |
| Total Carbohydrates | 6.63 g | 6.63 g |
| Sugar | 1.32 g | 1.32 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.19 mg | 1.21 mg |
| Calcium | 58 mg | 58 mg |
| Fiber | 3.27 g | 3.27 g |
| Magnesium | 42 mg | 42 mg |
| Potassium | 262 mg | 262 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 7.39 mg | 7.39 mg |
| Folate (B9) | 50.8 mcg | 50.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.52 mg | 0.52 mg |
| Phosphorus | 48.4 mg | 48.4 mg |
| Soluble Fiber | 1.04 g | 1.04 g |
| Vitamin A | 50.4 mcg RAE | 50.4 mcg RAE |
| Zinc | 0.38 mg | 0.38 mg |
| Chloride | 0 mg | 0 mg |
| Choline | 13.4 mg | 13.4 mg |
| Insoluble Fiber | 2.47 g | 2.47 g |
| Selenium | 0.7 mcg | 0.7 mcg |
| Thiamin (B1) | 0.074 mg | 0.074 mg |
| Vitamin B6 | 0.051 mg | 0.051 mg |
| Riboflavin (B2) | 0.054 mg | 0.054 mg |
| Copper | 0.12 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.16 mg | 0.16 mg |
| Vitamin K | 27.5 mcg | 29.1 mcg |
| Biotin (B7) | 0.67 mcg | 0.67 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.22 mg | 0.22 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 261 mg | 261 mg |
| Lysine | 188 mg | 188 mg |
| Polyphenols | 94.3 mg | 103 mg |
| Beta-Carotene | 593 mcg | 600 mcg |
| Isoleucine | 154 mg | 154 mg |
| Methionine | 49.7 mg | 49.7 mg |
| Oxalates | 16.1 mg | 16.1 mg |
| Threonine | 144 mg | 144 mg |
| Tryptophan | 45 mg | 45 mg |
| Valine | 168 mg | 168 mg |
| Flavonoids | 17.4 mg | 17.5 mg |
| Histidine | 79.5 mg | 79.5 mg |
| Lutein / Zeaxanthin | 0.73 mg | 0.74 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 172 mg | 172 mg |
| Purines | 20 mg | 20 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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