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: Kaddu ki sabzi (Pumpkin Curry) by Sri, with 27.2 g Cooking Oil · Choose another
| Nutrient | Kaddu ki sabzi (Pumpkin Curry) by SriThe recipe as it isper 100 g | Kaddu ki sabzi (Pumpkin Curry) with olive oilCooking Oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 87 Excellent | 87 Excellent |
| Calories | 60.9 kcal | 60.9 kcal |
| Total Fat | 3.66 g | 3.66 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.51 g | 0.5 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.39 g | 2.51 g |
| Omega-3 Fatty Acids | 0.046 g | 0.036 g |
| Polyunsaturated Fat | 1.07 g | 0.4 g |
| Omega-6 Fatty Acids | 1.02 g | 0.37 g |
| Vitamin E | 1.35 mg | 1.35 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.036 g | 0.033 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.99 g | 2.5 g |
| Protein | 0.91 g | 0.91 g |
| Water | 87.4 mL | 87.4 mL |
| Sodium | 12 mg | 12 mg |
| Total Carbohydrates | 7.34 g | 7.34 g |
| Sugar | 4.02 g | 4.02 g |
| Added Sugar | 2.19 g | 2.19 g |
| Iron | 1.31 mg | 1.33 mg |
| Calcium | 24.6 mg | 24.7 mg |
| Fiber | 0.8 g | 0.8 g |
| Magnesium | 13.5 mg | 13.5 mg |
| Potassium | 279 mg | 279 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 6.96 mg | 6.96 mg |
| Folate (B9) | 12.8 mcg | 12.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.48 mg | 0.48 mg |
| Phosphorus | 35.1 mg | 35.1 mg |
| Soluble Fiber | 0.21 g | 0.21 g |
| Vitamin A | 247 mcg RAE | 247 mcg RAE |
| Zinc | 0.28 mg | 0.28 mg |
| Chloride | 0.15 mg | 0.15 mg |
| Choline | 5.85 mg | 5.85 mg |
| Insoluble Fiber | 0.72 g | 0.72 g |
| Selenium | 0.31 mcg | 0.31 mcg |
| Thiamin (B1) | 0.038 mg | 0.038 mg |
| Vitamin B6 | 0.058 mg | 0.058 mg |
| Riboflavin (B2) | 0.081 mg | 0.081 mg |
| Copper | 0.11 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.22 mg | 0.22 mg |
| Vitamin K | 11.9 mcg | 13.7 mcg |
| Biotin (B7) | 0.94 mcg | 0.94 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.13 mg | 0.13 mg |
| Molybdenum | 0.033 mcg | 0.033 mcg |
| Chromium | 0.042 mcg | 0.042 mcg |
| Leucine | 61.7 mg | 61.7 mg |
| Lysine | 48.9 mg | 48.9 mg |
| Polyphenols | 102 mg | 109 mg |
| Beta-Carotene | 2,131 mcg | 2,136 mcg |
| Isoleucine | 42.9 mg | 42.9 mg |
| Methionine | 13.5 mg | 13.5 mg |
| Oxalates | 12.6 mg | 12.6 mg |
| Threonine | 39.9 mg | 39.9 mg |
| Tryptophan | 11.1 mg | 11.1 mg |
| Valine | 47.8 mg | 47.8 mg |
| Flavonoids | 21.3 mg | 21.4 mg |
| Histidine | 25.8 mg | 25.8 mg |
| Lutein / Zeaxanthin | 0.55 mg | 0.56 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 41.5 mg | 41.5 mg |
| Purines | 6.63 mg | 6.63 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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