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: Kerala Puttu and Kadala Curry recipe, with 27.2 g Coconut oil · Choose another
| Nutrient | Kerala Puttu and Kadala Curry recipeThe recipe as it isper 100 g | Kerala Puttu and Kadala Curry with olive oilCoconut oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 49 Good | 56 Good |
| Calories | 372 kcal | 372 kcal |
| Total Fat | 12.7 g | 12.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 8.87 g | 7.18 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.75 g | 2.4 g |
| Omega-3 Fatty Acids | 0.058 g | 0.075 g |
| Polyunsaturated Fat | 0.62 g | 0.83 g |
| Omega-6 Fatty Acids | 0.56 g | 0.76 g |
| Vitamin E | 0.54 mg | 0.9 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.068 g | 0.085 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 5.1 g | 3.62 g |
| Omega-9 Fatty Acids | 0.71 g | 2.37 g |
| Protein | 10 g | 10 g |
| Water | 19.1 mL | 19.1 mL |
| Sodium | 18.6 mg | 18.6 mg |
| Total Carbohydrates | 56.3 g | 56.3 g |
| Sugar | 3.66 g | 3.66 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.98 mg | 2 mg |
| Calcium | 46.7 mg | 46.7 mg |
| Fiber | 9.22 g | 9.22 g |
| Magnesium | 46.1 mg | 46.1 mg |
| Potassium | 287 mg | 287 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 7.98 mg | 7.98 mg |
| Folate (B9) | 207 mcg | 207 mcg |
| Iodine | 0.69 mcg | 0.69 mcg |
| Niacin (B3) | 2.06 mg | 2.06 mg |
| Phosphorus | 224 mg | 224 mg |
| Soluble Fiber | 1.28 g | 1.28 g |
| Vitamin A | 5.68 mcg RAE | 5.68 mcg RAE |
| Zinc | 1.68 mg | 1.68 mg |
| Chloride | 10.1 mg | 10.1 mg |
| Choline | 39.8 mg | 39.8 mg |
| Insoluble Fiber | 7.55 g | 7.55 g |
| Selenium | 10.3 mcg | 10.3 mcg |
| Thiamin (B1) | 0.23 mg | 0.23 mg |
| Vitamin B6 | 0.41 mg | 0.41 mg |
| Riboflavin (B2) | 0.097 mg | 0.097 mg |
| Copper | 0.48 mg | 0.48 mg |
| Pantothenic Acid (B5) | 1.03 mg | 1.03 mg |
| Vitamin K | 2.42 mcg | 3.9 mcg |
| Biotin (B7) | 2.32 mcg | 2.32 mcg |
| Fluoride | 0.035 mg | 0.035 mg |
| Manganese | 1.36 mg | 1.36 mg |
| Molybdenum | 34.4 mcg | 34.4 mcg |
| Chromium | 6.91 mcg | 6.91 mcg |
| Leucine | 519 mg | 519 mg |
| Lysine | 326 mg | 326 mg |
| Polyphenols | 180 mg | 185 mg |
| Beta-Carotene | 159 mcg | 162 mcg |
| Isoleucine | 313 mg | 313 mg |
| Methionine | 117 mg | 117 mg |
| Oxalates | 26.4 mg | 26.4 mg |
| Threonine | 255 mg | 255 mg |
| Tryptophan | 89 mg | 89 mg |
| Valine | 348 mg | 348 mg |
| Flavonoids | 61.3 mg | 61.3 mg |
| Histidine | 297 mg | 297 mg |
| Lutein / Zeaxanthin | 0.17 mg | 0.18 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 334 mg | 334 mg |
| Purines | 40.8 mg | 40.8 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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