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: Mapo tofu with shiitake mushrooms by Wu, with 27.2 g Vegetable oil · Choose another
| Nutrient | Mapo tofu with shiitake mushrooms by WuThe recipe as it isper 100 g | Mapo tofu with shiitake mushrooms with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 59 Good | 59 Good |
| Calories | 132 kcal | 132 kcal |
| Total Fat | 8.14 g | 8.14 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.19 g | 1.18 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.6 g | 2.69 g |
| Omega-3 Fatty Acids | 0.24 g | 0.22 g |
| Polyunsaturated Fat | 3.01 g | 1.71 g |
| Omega-6 Fatty Acids | 2.77 g | 1.48 g |
| Vitamin E | 0.57 mg | 0.57 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.28 g | 0.28 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.49 g | 2.85 g |
| Protein | 10.6 g | 10.6 g |
| Water | 73.6 mL | 73.6 mL |
| Sodium | 377 mg | 377 mg |
| Total Carbohydrates | 6.81 g | 6.81 g |
| Sugar | 0.69 g | 0.69 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.84 mg | 1.86 mg |
| Calcium | 205 mg | 205 mg |
| Fiber | 2.26 g | 2.26 g |
| Magnesium | 41.1 mg | 41.1 mg |
| Potassium | 179 mg | 179 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.13 mcg | 0.13 mcg |
| Vitamin C | 1.47 mg | 1.47 mg |
| Folate (B9) | 12.9 mcg | 12.9 mcg |
| Iodine | 0.23 mcg | 0.23 mcg |
| Niacin (B3) | 0.73 mg | 0.73 mg |
| Phosphorus | 82.8 mg | 82.8 mg |
| Soluble Fiber | 0.4 g | 0.4 g |
| Vitamin A | 3.29 mcg RAE | 3.29 mcg RAE |
| Zinc | 1.26 mg | 1.27 mg |
| Chloride | 310 mg | 310 mg |
| Choline | 20 mg | 20 mg |
| Insoluble Fiber | 1.82 g | 1.82 g |
| Selenium | 11.9 mcg | 11.9 mcg |
| Thiamin (B1) | 0.065 mg | 0.065 mg |
| Vitamin B6 | 0.17 mg | 0.17 mg |
| Riboflavin (B2) | 0.089 mg | 0.089 mg |
| Copper | 0.33 mg | 0.33 mg |
| Pantothenic Acid (B5) | 0.82 mg | 0.82 mg |
| Vitamin K | 8.03 mcg | 9.11 mcg |
| Biotin (B7) | 0.12 mcg | 0.12 mcg |
| Fluoride | 0.013 mg | 0.013 mg |
| Manganese | 0.63 mg | 0.63 mg |
| Molybdenum | 0.89 mcg | 0.89 mcg |
| Chromium | 0.73 mcg | 0.73 mcg |
| Leucine | 829 mg | 829 mg |
| Lysine | 638 mg | 638 mg |
| Polyphenols | 62 mg | 68 mg |
| Beta-Carotene | 80 mcg | 84.6 mcg |
| Isoleucine | 525 mg | 525 mg |
| Methionine | 155 mg | 155 mg |
| Oxalates | 11.1 mg | 11.1 mg |
| Threonine | 410 mg | 410 mg |
| Tryptophan | 124 mg | 124 mg |
| Valine | 560 mg | 560 mg |
| Flavonoids | 29.4 mg | 29.4 mg |
| Histidine | 313 mg | 313 mg |
| Lutein / Zeaxanthin | 0.075 mg | 0.078 mg |
| Lycopene | 0.013 mg | 0.013 mg |
| Phenylalanine | 586 mg | 586 mg |
| Purines | 49.4 mg | 49.4 mg |
| MSG (Monosodium Glutamate) | 192 mg | 192 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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