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: Lobia Masala (Black-eyed peas curry) by Sri, with 27.2 g Cooking Oil · Choose another
| Nutrient | Lobia Masala (Black-eyed peas curry) by SriThe recipe as it isper 100 g | Lobia Masala (Black-eyed peas curry) with olive oilCooking Oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 93 Excellent | 93 Excellent |
| Calories | 93.5 kcal | 93.5 kcal |
| Total Fat | 2.68 g | 2.68 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.39 g | 0.38 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.98 g | 1.73 g |
| Omega-3 Fatty Acids | 0.061 g | 0.054 g |
| Polyunsaturated Fat | 0.84 g | 0.4 g |
| Omega-6 Fatty Acids | 0.78 g | 0.35 g |
| Vitamin E | 0.85 mg | 0.85 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.075 g | 0.073 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.71 g | 1.72 g |
| Protein | 4.46 g | 4.46 g |
| Water | 78.2 mL | 78.2 mL |
| Sodium | 11 mg | 11 mg |
| Total Carbohydrates | 14 g | 14 g |
| Sugar | 2.9 g | 2.9 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.74 mg | 1.75 mg |
| Calcium | 33.8 mg | 33.8 mg |
| Fiber | 2.71 g | 2.71 g |
| Magnesium | 36.5 mg | 36.5 mg |
| Potassium | 306 mg | 306 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 7.66 mg | 7.66 mg |
| Folate (B9) | 110 mcg | 110 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.64 mg | 0.64 mg |
| Phosphorus | 87.2 mg | 87.2 mg |
| Soluble Fiber | 0.54 g | 0.54 g |
| Vitamin A | 20.5 mcg RAE | 20.5 mcg RAE |
| Zinc | 0.68 mg | 0.68 mg |
| Chloride | 11.5 mg | 11.5 mg |
| Choline | 18.6 mg | 18.6 mg |
| Insoluble Fiber | 3.09 g | 3.09 g |
| Selenium | 1.7 mcg | 1.7 mcg |
| Thiamin (B1) | 0.16 mg | 0.16 mg |
| Vitamin B6 | 0.16 mg | 0.16 mg |
| Riboflavin (B2) | 0.055 mg | 0.055 mg |
| Copper | 0.2 mg | 0.2 mg |
| Pantothenic Acid (B5) | 0.31 mg | 0.31 mg |
| Vitamin K | 9.99 mcg | 11.2 mcg |
| Biotin (B7) | 3.52 mcg | 3.52 mcg |
| Fluoride | 0.021 mg | 0.021 mg |
| Manganese | 0.39 mg | 0.39 mg |
| Molybdenum | 29.2 mcg | 29.2 mcg |
| Chromium | 2.4 mcg | 2.4 mcg |
| Leucine | 337 mg | 337 mg |
| Lysine | 283 mg | 283 mg |
| Polyphenols | 111 mg | 116 mg |
| Beta-Carotene | 233 mcg | 237 mcg |
| Isoleucine | 210 mg | 210 mg |
| Methionine | 48.6 mg | 48.6 mg |
| Oxalates | 13 mg | 13 mg |
| Threonine | 169 mg | 169 mg |
| Tryptophan | 52.8 mg | 52.8 mg |
| Valine | 232 mg | 232 mg |
| Flavonoids | 48.8 mg | 48.9 mg |
| Histidine | 156 mg | 156 mg |
| Lutein / Zeaxanthin | 0.29 mg | 0.29 mg |
| Lycopene | 0.64 mg | 0.64 mg |
| Phenylalanine | 236 mg | 236 mg |
| Purines | 26.8 mg | 26.8 mg |
| MSG (Monosodium Glutamate) | 61.5 mg | 61.5 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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