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: Green Beans Poriyal Indian by Nidhu, with 27.2 g Coconut oil · Choose another
| Nutrient | Green Beans Poriyal Indian by NidhuThe recipe as it isper 100 g | Green Beans Poriyal Indian with olive oilCoconut oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 44 Fair | 49 Good |
| Calories | 116 kcal | 116 kcal |
| Total Fat | 9.23 g | 9.23 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 7.61 g | 4.49 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.54 g | 3.58 g |
| Omega-3 Fatty Acids | 0.041 g | 0.072 g |
| Polyunsaturated Fat | 0.24 g | 0.64 g |
| Omega-6 Fatty Acids | 0.2 g | 0.56 g |
| Vitamin E | 0.47 mg | 1.12 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.049 g | 0.08 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 4.58 g | 1.86 g |
| Omega-9 Fatty Acids | 0.53 g | 3.57 g |
| Protein | 2.17 g | 2.17 g |
| Water | 80.3 mL | 80.3 mL |
| Sodium | 7.72 mg | 7.72 mg |
| Total Carbohydrates | 8.2 g | 8.2 g |
| Sugar | 3.45 g | 3.45 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.21 mg | 1.23 mg |
| Calcium | 38.4 mg | 38.4 mg |
| Fiber | 3.4 g | 3.4 g |
| Magnesium | 27.8 mg | 27.8 mg |
| Potassium | 229 mg | 229 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 19.3 mg | 19.3 mg |
| Folate (B9) | 33.4 mcg | 33.4 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.7 mg | 0.7 mg |
| Phosphorus | 50.9 mg | 50.9 mg |
| Soluble Fiber | 0.69 g | 0.69 g |
| Vitamin A | 28 mcg RAE | 28 mcg RAE |
| Zinc | 0.39 mg | 0.39 mg |
| Chloride | 14.2 mg | 14.2 mg |
| Choline | 12.8 mg | 12.8 mg |
| Insoluble Fiber | 2.83 g | 2.83 g |
| Selenium | 1.94 mcg | 1.94 mcg |
| Thiamin (B1) | 0.076 mg | 0.076 mg |
| Vitamin B6 | 0.13 mg | 0.13 mg |
| Riboflavin (B2) | 0.08 mg | 0.08 mg |
| Copper | 0.11 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.22 mg | 0.22 mg |
| Vitamin K | 11.2 mcg | 13.9 mcg |
| Biotin (B7) | 1.18 mcg | 1.18 mcg |
| Fluoride | 0.021 mg | 0.021 mg |
| Manganese | 0.38 mg | 0.38 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 146 mg | 146 mg |
| Lysine | 128 mg | 128 mg |
| Polyphenols | 49.5 mg | 58.6 mg |
| Beta-Carotene | 351 mcg | 358 mcg |
| Isoleucine | 106 mg | 106 mg |
| Methionine | 32.3 mg | 32.3 mg |
| Oxalates | 14.7 mg | 14.7 mg |
| Threonine | 91.3 mg | 91.3 mg |
| Tryptophan | 27.8 mg | 27.8 mg |
| Valine | 122 mg | 122 mg |
| Flavonoids | 22.4 mg | 22.5 mg |
| Histidine | 73.6 mg | 73.6 mg |
| Lutein / Zeaxanthin | 0.36 mg | 0.37 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 111 mg | 111 mg |
| Purines | 22.7 mg | 22.7 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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