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: Karela sabzi (bitter gourd curry) by Sri, with 40.8 g Vegetable oil · Choose another
| Nutrient | Karela sabzi (bitter gourd curry) by SriThe recipe as it isper 100 g | Karela sabzi (bitter gourd curry) with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 92 Excellent | 92 Excellent |
| Calories | 149 kcal | 149 kcal |
| Total Fat | 8.99 g | 8.99 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.18 g | 1.16 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.08 g | 6.02 g |
| Omega-3 Fatty Acids | 0.16 g | 0.12 g |
| Polyunsaturated Fat | 4.56 g | 1.05 g |
| Omega-6 Fatty Acids | 4.4 g | 0.93 g |
| Vitamin E | 1.61 mg | 1.61 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.16 g | 0.16 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.34 g | 6.01 g |
| Protein | 3.04 g | 3.04 g |
| Water | 69.6 mL | 69.6 mL |
| Sodium | 26.1 mg | 26.1 mg |
| Total Carbohydrates | 17 g | 17 g |
| Sugar | 7.56 g | 7.56 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.67 mg | 1.71 mg |
| Calcium | 69.8 mg | 69.9 mg |
| Fiber | 7.15 g | 7.15 g |
| Magnesium | 44.9 mg | 44.9 mg |
| Potassium | 668 mg | 668 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 143 mg | 143 mg |
| Folate (B9) | 135 mcg | 135 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.86 mg | 0.86 mg |
| Phosphorus | 88.6 mg | 88.6 mg |
| Soluble Fiber | 1.32 g | 1.32 g |
| Vitamin A | 18.2 mcg RAE | 18.2 mcg RAE |
| Zinc | 1.57 mg | 1.58 mg |
| Chloride | 0.24 mg | 0.24 mg |
| Choline | 27.4 mg | 27.4 mg |
| Insoluble Fiber | 5.8 g | 5.8 g |
| Selenium | 0.98 mcg | 0.98 mcg |
| Thiamin (B1) | 0.12 mg | 0.12 mg |
| Vitamin B6 | 0.21 mg | 0.21 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Copper | 0.14 mg | 0.14 mg |
| Pantothenic Acid (B5) | 0.48 mg | 0.48 mg |
| Vitamin K | 10.2 mcg | 13.1 mcg |
| Biotin (B7) | 0.9 mcg | 0.9 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.34 mg | 0.34 mg |
| Molybdenum | 0.053 mcg | 0.053 mcg |
| Chromium | 0.067 mcg | 0.067 mcg |
| Leucine | 228 mg | 228 mg |
| Lysine | 155 mg | 155 mg |
| Polyphenols | 427 mg | 443 mg |
| Beta-Carotene | 430 mcg | 442 mcg |
| Isoleucine | 143 mg | 143 mg |
| Methionine | 44.1 mg | 44.1 mg |
| Oxalates | 53.6 mg | 53.6 mg |
| Threonine | 129 mg | 129 mg |
| Tryptophan | 38 mg | 38 mg |
| Valine | 172 mg | 172 mg |
| Flavonoids | 242 mg | 242 mg |
| Histidine | 151 mg | 151 mg |
| Lutein / Zeaxanthin | 0.35 mg | 0.35 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 142 mg | 142 mg |
| Purines | 35.1 mg | 35.1 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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