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: Lotus root stir fry by Wu, with 27.2 g Vegetable oil · Choose another
| Nutrient | Lotus root stir fry by WuThe recipe as it isper 100 g | Lotus root stir fry with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 62 Very good | 62 Very good |
| Calories | 120 kcal | 120 kcal |
| Total Fat | 5.45 g | 5.45 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.75 g | 0.75 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.98 g | 3.62 g |
| Omega-3 Fatty Acids | 0.067 g | 0.044 g |
| Polyunsaturated Fat | 2.78 g | 0.83 g |
| Omega-6 Fatty Acids | 2.71 g | 0.78 g |
| Vitamin E | 1.01 mg | 1.01 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.036 g | 0.036 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.57 g | 3.61 g |
| Protein | 2.86 g | 2.86 g |
| Water | 73.8 mL | 73.8 mL |
| Sodium | 363 mg | 363 mg |
| Total Carbohydrates | 16.7 g | 16.7 g |
| Sugar | 1.31 g | 1.31 g |
| Added Sugar | 0.7 g | 0.7 g |
| Iron | 1.17 mg | 1.19 mg |
| Calcium | 30.7 mg | 30.7 mg |
| Fiber | 4.34 g | 4.34 g |
| Magnesium | 23.7 mg | 23.7 mg |
| Potassium | 358 mg | 358 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 38.3 mg | 38.3 mg |
| Folate (B9) | 15.4 mcg | 15.4 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.36 mg | 0.36 mg |
| Phosphorus | 97.7 mg | 97.7 mg |
| Soluble Fiber | 0.7 g | 0.7 g |
| Vitamin A | 2.5 mcg RAE | 2.5 mcg RAE |
| Zinc | 0.44 mg | 0.44 mg |
| Chloride | 301 mg | 301 mg |
| Choline | 11.3 mg | 11.3 mg |
| Insoluble Fiber | 2.78 g | 2.78 g |
| Selenium | 1.26 mcg | 1.26 mcg |
| Thiamin (B1) | 0.12 mg | 0.12 mg |
| Vitamin B6 | 0.22 mg | 0.22 mg |
| Riboflavin (B2) | 0.017 mg | 0.017 mg |
| Copper | 0.22 mg | 0.22 mg |
| Pantothenic Acid (B5) | 0.27 mg | 0.27 mg |
| Vitamin K | 11.7 mcg | 13.3 mcg |
| Biotin (B7) | 0.045 mcg | 0.045 mcg |
| Fluoride | 0.007 mg | 0.007 mg |
| Manganese | 0.29 mg | 0.29 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.028 mcg | 0.028 mcg |
| Leucine | 122 mg | 122 mg |
| Lysine | 109 mg | 109 mg |
| Polyphenols | 111 mg | 120 mg |
| Beta-Carotene | 50.1 mcg | 56.9 mcg |
| Isoleucine | 82 mg | 82 mg |
| Methionine | 24.5 mg | 24.5 mg |
| Oxalates | 67.4 mg | 67.4 mg |
| Threonine | 83 mg | 83 mg |
| Tryptophan | 23.7 mg | 23.7 mg |
| Valine | 99.6 mg | 99.6 mg |
| Flavonoids | 43 mg | 43.1 mg |
| Histidine | 95.4 mg | 95.4 mg |
| Lutein / Zeaxanthin | 0.004 mg | 0.009 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 100 mg | 100 mg |
| Purines | 15.7 mg | 15.7 mg |
| MSG (Monosodium Glutamate) | 62.4 mg | 62.4 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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