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: Masoor dal (red lentils curry) by Sri, with 27.2 g Cooking Oil · Choose another
| Nutrient | Masoor dal (red lentils curry) by SriThe recipe as it isper 100 g | Masoor dal (red lentils curry) with olive oilCooking Oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 89 Excellent | 89 Excellent |
| Calories | 90.2 kcal | 90.2 kcal |
| Total Fat | 2.56 g | 2.56 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.36 g | 0.36 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.97 g | 1.72 g |
| Omega-3 Fatty Acids | 0.046 g | 0.04 g |
| Polyunsaturated Fat | 0.79 g | 0.35 g |
| Omega-6 Fatty Acids | 0.74 g | 0.31 g |
| Vitamin E | 0.55 mg | 0.55 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.038 g | 0.036 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.69 g | 1.7 g |
| Protein | 4.76 g | 4.76 g |
| Water | 79.7 mL | 79.7 mL |
| Sodium | 3.15 mg | 3.15 mg |
| Total Carbohydrates | 12.5 g | 12.5 g |
| Sugar | 1.27 g | 1.27 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.55 mg | 1.56 mg |
| Calcium | 16.7 mg | 16.7 mg |
| Fiber | 5.62 g | 5.62 g |
| Magnesium | 17.2 mg | 17.2 mg |
| Potassium | 216 mg | 216 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 4.9 mg | 4.9 mg |
| Folate (B9) | 86.3 mcg | 86.3 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.58 mg | 0.58 mg |
| Phosphorus | 78.1 mg | 78.1 mg |
| Soluble Fiber | 0.52 g | 0.52 g |
| Vitamin A | 13.9 mcg RAE | 13.9 mcg RAE |
| Zinc | 0.89 mg | 0.89 mg |
| Chloride | 3.75 mg | 3.75 mg |
| Choline | 18.5 mg | 18.5 mg |
| Insoluble Fiber | 2.2 g | 2.2 g |
| Selenium | 1.67 mcg | 1.67 mcg |
| Thiamin (B1) | 0.16 mg | 0.16 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg |
| Riboflavin (B2) | 0.047 mg | 0.047 mg |
| Copper | 0.17 mg | 0.17 mg |
| Pantothenic Acid (B5) | 0.4 mg | 0.4 mg |
| Vitamin K | 9.46 mcg | 10.6 mcg |
| Biotin (B7) | 2.7 mcg | 2.7 mcg |
| Fluoride | 0.003 mg | 0.003 mg |
| Manganese | 0.32 mg | 0.32 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.021 mcg | 0.021 mcg |
| Leucine | 365 mg | 365 mg |
| Lysine | 319 mg | 319 mg |
| Polyphenols | 77.1 mg | 81.6 mg |
| Beta-Carotene | 160 mcg | 163 mcg |
| Isoleucine | 210 mg | 210 mg |
| Methionine | 47.5 mg | 47.5 mg |
| Oxalates | 11 mg | 11 mg |
| Threonine | 175 mg | 175 mg |
| Tryptophan | 50.3 mg | 50.3 mg |
| Valine | 247 mg | 247 mg |
| Flavonoids | 30.4 mg | 30.4 mg |
| Histidine | 141 mg | 141 mg |
| Lutein / Zeaxanthin | 0.26 mg | 0.26 mg |
| Lycopene | 0.32 mg | 0.32 mg |
| Phenylalanine | 262 mg | 262 mg |
| Purines | 27.7 mg | 27.7 mg |
| MSG (Monosodium Glutamate) | 30.8 mg | 30.8 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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