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: Macrobiotic bowl recipe, with 13.6 g Sesame oil · Choose another
| Nutrient | Macrobiotic bowl recipeThe recipe as it isper 100 g | Macrobiotic bowl with olive oilSesame oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 78 Excellent | 80 Excellent |
| Calories | 128 kcal | 128 kcal |
| Total Fat | 3.74 g | 3.74 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.58 g | 0.58 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.16 g | 1.67 g |
| Omega-3 Fatty Acids | 0.13 g | 0.13 g |
| Polyunsaturated Fat | 1.51 g | 1.04 g |
| Omega-6 Fatty Acids | 1.38 g | 0.91 g |
| Vitamin E | 0.5 mg | 0.7 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.13 g | 0.14 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.12 g | 1.62 g |
| Protein | 4.97 g | 4.97 g |
| Water | 70.9 mL | 70.9 mL |
| Sodium | 321 mg | 321 mg |
| Total Carbohydrates | 19.5 g | 19.5 g |
| Sugar | 1.16 g | 1.16 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.27 mg | 2.27 mg |
| Calcium | 121 mg | 121 mg |
| Fiber | 1.95 g | 1.95 g |
| Magnesium | 47.9 mg | 47.9 mg |
| Potassium | 228 mg | 228 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 18.9 mg | 18.9 mg |
| Folate (B9) | 23.7 mcg | 23.7 mcg |
| Iodine | 0.28 mcg | 0.28 mcg |
| Niacin (B3) | 1.41 mg | 1.41 mg |
| Phosphorus | 107 mg | 107 mg |
| Soluble Fiber | 0.48 g | 0.48 g |
| Vitamin A | 61.4 mcg RAE | 61.4 mcg RAE |
| Zinc | 1.05 mg | 1.05 mg |
| Chloride | 293 mg | 293 mg |
| Choline | 16.4 mg | 16.4 mg |
| Insoluble Fiber | 1.63 g | 1.63 g |
| Selenium | 9.15 mcg | 9.15 mcg |
| Thiamin (B1) | 0.13 mg | 0.13 mg |
| Vitamin B6 | 0.18 mg | 0.18 mg |
| Riboflavin (B2) | 0.067 mg | 0.067 mg |
| Copper | 0.16 mg | 0.16 mg |
| Pantothenic Acid (B5) | 0.48 mg | 0.48 mg |
| Vitamin K | 22 mcg | 22.7 mcg |
| Biotin (B7) | 3.18 mcg | 3.18 mcg |
| Fluoride | 0.033 mg | 0.033 mg |
| Manganese | 1.14 mg | 1.14 mg |
| Molybdenum | 8.89 mcg | 8.89 mcg |
| Chromium | 3.61 mcg | 3.61 mcg |
| Leucine | 414 mg | 414 mg |
| Lysine | 272 mg | 272 mg |
| Polyphenols | 71.7 mg | 73.9 mg |
| Beta-Carotene | 627 mcg | 629 mcg |
| Isoleucine | 254 mg | 254 mg |
| Methionine | 89.7 mg | 89.7 mg |
| Oxalates | 15.9 mg | 15.9 mg |
| Threonine | 199 mg | 199 mg |
| Tryptophan | 65.9 mg | 65.9 mg |
| Valine | 285 mg | 285 mg |
| Flavonoids | 19.3 mg | 19.3 mg |
| Histidine | 150 mg | 150 mg |
| Lutein / Zeaxanthin | 0.29 mg | 0.29 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 263 mg | 263 mg |
| Purines | 21.5 mg | 21.5 mg |
| MSG (Monosodium Glutamate) | 41.6 mg | 41.6 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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