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: Japchae Korean stir fry recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Japchae Korean stir fry recipeThe recipe as it isper 100 g | Japchae Korean stir fry with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 42 Fair | 42 Fair |
| Calories | 183 kcal | 183 kcal |
| Total Fat | 5.48 g | 5.48 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.77 g | 0.77 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.01 g | 3.24 g |
| Omega-3 Fatty Acids | 0.061 g | 0.044 g |
| Polyunsaturated Fat | 2.65 g | 1.19 g |
| Omega-6 Fatty Acids | 2.59 g | 1.14 g |
| Vitamin E | 0.72 mg | 0.72 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.043 g | 0.043 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.7 g | 3.23 g |
| Protein | 1.51 g | 1.51 g |
| Water | 59.4 mL | 59.4 mL |
| Sodium | 502 mg | 502 mg |
| Total Carbohydrates | 32.6 g | 32.6 g |
| Sugar | 3 g | 3 g |
| Added Sugar | 1.57 g | 1.57 g |
| Iron | 0.67 mg | 0.69 mg |
| Calcium | 21.1 mg | 21.1 mg |
| Fiber | 1.2 g | 1.2 g |
| Magnesium | 16.7 mg | 16.7 mg |
| Potassium | 165 mg | 165 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.038 mcg | 0.038 mcg |
| Vitamin C | 3.94 mg | 3.94 mg |
| Folate (B9) | 23.3 mcg | 23.3 mcg |
| Iodine | 0.075 mcg | 0.075 mcg |
| Niacin (B3) | 0.41 mg | 0.41 mg |
| Phosphorus | 42.8 mg | 42.8 mg |
| Soluble Fiber | 0.21 g | 0.21 g |
| Vitamin A | 98 mcg RAE | 98 mcg RAE |
| Zinc | 0.44 mg | 0.44 mg |
| Chloride | 466 mg | 466 mg |
| Choline | 7.03 mg | 7.02 mg |
| Insoluble Fiber | 0.94 g | 0.94 g |
| Selenium | 2.04 mcg | 2.04 mcg |
| Thiamin (B1) | 0.028 mg | 0.028 mg |
| Vitamin B6 | 0.093 mg | 0.093 mg |
| Riboflavin (B2) | 0.052 mg | 0.052 mg |
| Copper | 0.11 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.21 mg | 0.21 mg |
| Vitamin K | 38.4 mcg | 39.6 mcg |
| Biotin (B7) | 0.84 mcg | 0.84 mcg |
| Fluoride | 0.018 mg | 0.018 mg |
| Manganese | 0.23 mg | 0.23 mg |
| Molybdenum | 0.15 mcg | 0.15 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 123 mg | 123 mg |
| Lysine | 88.1 mg | 88.1 mg |
| Polyphenols | 80.5 mg | 87.3 mg |
| Beta-Carotene | 1,044 mcg | 1,049 mcg |
| Isoleucine | 74.7 mg | 74.7 mg |
| Methionine | 24.8 mg | 24.8 mg |
| Oxalates | 83.6 mg | 83.6 mg |
| Sodium Nitrite / Nitrate | 1.8 mg | 1.8 mg |
| Threonine | 69.1 mg | 69.1 mg |
| Tryptophan | 19.2 mg | 19.2 mg |
| Valine | 85.9 mg | 85.9 mg |
| Flavonoids | 35.7 mg | 35.7 mg |
| Histidine | 67.3 mg | 67.3 mg |
| Lutein / Zeaxanthin | 0.94 mg | 0.94 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 84.1 mg | 84.1 mg |
| Purines | 24.5 mg | 24.5 mg |
| MSG (Monosodium Glutamate) | 319 mg | 319 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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