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: Idli Sambar by Clarice, with 27.2 g Cooking Oil · Choose another
| Nutrient | Idli Sambar by ClariceThe recipe as it isper 100 g | Idli Sambar with olive oilCooking Oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 88 Excellent | 88 Excellent |
| Calories | 169 kcal | 169 kcal |
| Total Fat | 3.05 g | 3.05 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.49 g | 0.49 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.97 g | 1.61 g |
| Omega-3 Fatty Acids | 0.062 g | 0.056 g |
| Polyunsaturated Fat | 0.97 g | 0.59 g |
| Omega-6 Fatty Acids | 0.91 g | 0.53 g |
| Vitamin E | 0.8 mg | 0.8 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.09 g | 0.088 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0.001 g | 0.001 g |
| Omega-9 Fatty Acids | 0.79 g | 1.66 g |
| Protein | 6.31 g | 6.31 g |
| Water | 58.7 mL | 58.7 mL |
| Sodium | 221 mg | 221 mg |
| Total Carbohydrates | 29.6 g | 29.6 g |
| Sugar | 4.1 g | 4.1 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.22 mg | 2.23 mg |
| Calcium | 52.6 mg | 52.6 mg |
| Fiber | 4.32 g | 4.32 g |
| Magnesium | 45.1 mg | 45.1 mg |
| Potassium | 329 mg | 329 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 4.16 mg | 4.16 mg |
| Folate (B9) | 81.7 mcg | 81.7 mcg |
| Iodine | 1.39 mcg | 1.39 mcg |
| Niacin (B3) | 1.18 mg | 1.18 mg |
| Phosphorus | 138 mg | 138 mg |
| Soluble Fiber | 1.05 g | 1.05 g |
| Vitamin A | 137 mcg RAE | 137 mcg RAE |
| Zinc | 1.21 mg | 1.21 mg |
| Chloride | 260 mg | 260 mg |
| Choline | 26.6 mg | 26.6 mg |
| Insoluble Fiber | 4.03 g | 4.03 g |
| Selenium | 4.69 mcg | 4.69 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.16 mg | 0.16 mg |
| Riboflavin (B2) | 0.057 mg | 0.057 mg |
| Copper | 0.31 mg | 0.31 mg |
| Pantothenic Acid (B5) | 0.44 mg | 0.44 mg |
| Vitamin K | 5.09 mcg | 6.09 mcg |
| Biotin (B7) | 3.57 mcg | 3.57 mcg |
| Fluoride | 0.048 mg | 0.048 mg |
| Manganese | 0.58 mg | 0.58 mg |
| Molybdenum | 5.17 mcg | 5.17 mcg |
| Chromium | 1.12 mcg | 1.12 mcg |
| Leucine | 540 mg | 540 mg |
| Lysine | 359 mg | 359 mg |
| Polyphenols | 119 mg | 123 mg |
| Beta-Carotene | 892 mcg | 895 mcg |
| Isoleucine | 306 mg | 306 mg |
| Methionine | 95.5 mg | 95.5 mg |
| Oxalates | 20.8 mg | 20.8 mg |
| Threonine | 251 mg | 251 mg |
| Tryptophan | 87.3 mg | 87.3 mg |
| Valine | 342 mg | 342 mg |
| Flavonoids | 28.6 mg | 28.7 mg |
| Histidine | 248 mg | 248 mg |
| Lutein / Zeaxanthin | 0.33 mg | 0.33 mg |
| Lycopene | 0.11 mg | 0.11 mg |
| Phenylalanine | 378 mg | 378 mg |
| Purines | 45.9 mg | 45.9 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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