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: Masala Dosa Andhra style by Sandra, with 40.8 g Vegetable oil · Choose another
| Nutrient | Masala Dosa Andhra style by SandraThe recipe as it isper 100 g | Masala Dosa Andhra style with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 77 Excellent | 77 Excellent |
| Calories | 219 kcal | 219 kcal |
| Total Fat | 3.95 g | 3.95 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.59 g | 0.59 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.37 g | 2.59 g |
| Omega-3 Fatty Acids | 0.065 g | 0.048 g |
| Polyunsaturated Fat | 2 g | 0.54 g |
| Omega-6 Fatty Acids | 1.93 g | 0.49 g |
| Vitamin E | 0.67 mg | 0.67 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.06 g | 0.06 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.07 g | 2.6 g |
| Protein | 5.47 g | 5.47 g |
| Water | 48.9 mL | 48.9 mL |
| Sodium | 8.09 mg | 8.09 mg |
| Total Carbohydrates | 40.2 g | 40.2 g |
| Sugar | 1.21 g | 1.21 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.3 mg | 1.32 mg |
| Calcium | 24.2 mg | 24.2 mg |
| Fiber | 3.08 g | 3.08 g |
| Magnesium | 43.4 mg | 43.4 mg |
| Potassium | 323 mg | 323 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 10.4 mg | 10.4 mg |
| Folate (B9) | 64.5 mcg | 64.5 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.2 mg | 1.2 mg |
| Phosphorus | 101 mg | 101 mg |
| Soluble Fiber | 0.59 g | 0.59 g |
| Vitamin A | 0.38 mcg RAE | 0.38 mcg RAE |
| Zinc | 0.97 mg | 0.97 mg |
| Chloride | 7.93 mg | 7.93 mg |
| Choline | 16.3 mg | 16.3 mg |
| Insoluble Fiber | 2.52 g | 2.52 g |
| Selenium | 5.98 mcg | 5.98 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Vitamin B6 | 0.23 mg | 0.23 mg |
| Riboflavin (B2) | 0.041 mg | 0.041 mg |
| Copper | 0.21 mg | 0.21 mg |
| Pantothenic Acid (B5) | 0.55 mg | 0.55 mg |
| Vitamin K | 2.17 mcg | 3.38 mcg |
| Biotin (B7) | 0.74 mcg | 0.74 mcg |
| Fluoride | 0.021 mg | 0.021 mg |
| Manganese | 0.56 mg | 0.56 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 309 mg | 309 mg |
| Lysine | 235 mg | 235 mg |
| Polyphenols | 62.3 mg | 69.1 mg |
| Beta-Carotene | 11.4 mcg | 16.5 mcg |
| Isoleucine | 180 mg | 180 mg |
| Methionine | 58.5 mg | 58.5 mg |
| Oxalates | 28.8 mg | 28.8 mg |
| Threonine | 167 mg | 167 mg |
| Tryptophan | 46.9 mg | 46.9 mg |
| Valine | 214 mg | 214 mg |
| Flavonoids | 25.1 mg | 25.2 mg |
| Histidine | 195 mg | 195 mg |
| Lutein / Zeaxanthin | 0.03 mg | 0.033 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 219 mg | 219 mg |
| Purines | 33.9 mg | 33.9 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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