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: Kala Chana Punjabi Style by Sri, with 27.6 g Vegetable oil · Choose another
| Nutrient | Kala Chana Punjabi Style by SriThe recipe as it isper 100 g | Kala Chana Punjabi Style with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 85 Excellent | 86 Excellent |
| Calories | 94.6 kcal | 94.6 kcal |
| Total Fat | 3.47 g | 3.47 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.44 g | 0.44 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.96 g | 1.79 g |
| Omega-3 Fatty Acids | 0.055 g | 0.043 g |
| Polyunsaturated Fat | 1.46 g | 0.47 g |
| Omega-6 Fatty Acids | 1.4 g | 0.43 g |
| Vitamin E | 0.64 mg | 0.64 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.05 g | 0.05 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.74 g | 1.77 g |
| Protein | 3.68 g | 3.68 g |
| Water | 79 mL | 79 mL |
| Sodium | 8.21 mg | 8.21 mg |
| Total Carbohydrates | 13.1 g | 13.1 g |
| Sugar | 1.57 g | 1.57 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.83 mg | 0.84 mg |
| Calcium | 21.3 mg | 21.4 mg |
| Fiber | 3.53 g | 3.53 g |
| Magnesium | 14.2 mg | 14.2 mg |
| Potassium | 137 mg | 137 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 4.54 mg | 4.54 mg |
| Folate (B9) | 98.9 mcg | 98.9 mcg |
| Iodine | 0.33 mcg | 0.33 mcg |
| Niacin (B3) | 0.6 mg | 0.6 mg |
| Phosphorus | 83.3 mg | 83.3 mg |
| Soluble Fiber | 0.47 g | 0.47 g |
| Vitamin A | 12.7 mcg RAE | 12.7 mcg RAE |
| Zinc | 0.6 mg | 0.61 mg |
| Chloride | 8.14 mg | 8.14 mg |
| Choline | 17.9 mg | 17.9 mg |
| Insoluble Fiber | 2.96 g | 2.96 g |
| Selenium | 1.49 mcg | 1.49 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg |
| Riboflavin (B2) | 0.046 mg | 0.046 mg |
| Copper | 0.18 mg | 0.18 mg |
| Pantothenic Acid (B5) | 0.32 mg | 0.32 mg |
| Vitamin K | 5.55 mcg | 6.37 mcg |
| Biotin (B7) | 1.22 mcg | 1.22 mcg |
| Fluoride | 0.021 mg | 0.021 mg |
| Manganese | 0.34 mg | 0.34 mg |
| Molybdenum | 16.7 mcg | 16.7 mcg |
| Chromium | 3.35 mcg | 3.35 mcg |
| Leucine | 151 mg | 151 mg |
| Lysine | 115 mg | 115 mg |
| Polyphenols | 97.3 mg | 102 mg |
| Beta-Carotene | 168 mcg | 172 mcg |
| Isoleucine | 94.5 mg | 94.5 mg |
| Methionine | 26.2 mg | 26.2 mg |
| Oxalates | 10.7 mg | 10.7 mg |
| Threonine | 81.6 mg | 81.6 mg |
| Tryptophan | 24.2 mg | 24.2 mg |
| Valine | 100 mg | 100 mg |
| Flavonoids | 30.2 mg | 30.2 mg |
| Histidine | 115 mg | 115 mg |
| Lutein / Zeaxanthin | 0.11 mg | 0.11 mg |
| Lycopene | 0.48 mg | 0.48 mg |
| Phenylalanine | 101 mg | 101 mg |
| Purines | 17.7 mg | 17.7 mg |
| MSG (Monosodium Glutamate) | 46.1 mg | 46.1 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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