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: Matki usal (sprouted moath beans) recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Matki usal (sprouted moath beans) recipeThe recipe as it isper 100 g | Matki usal (sprouted moath beans) with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 78.9 kcal | 78.9 kcal |
| Total Fat | 3.82 g | 3.82 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.54 g | 0.53 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.34 g | 2.56 g |
| Omega-3 Fatty Acids | 0.063 g | 0.046 g |
| Polyunsaturated Fat | 2 g | 0.54 g |
| Omega-6 Fatty Acids | 1.93 g | 0.49 g |
| Vitamin E | 0.91 mg | 0.91 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.051 g | 0.051 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.04 g | 2.57 g |
| Protein | 3.09 g | 3.09 g |
| Water | 83.1 mL | 83.1 mL |
| Sodium | 11.8 mg | 11.8 mg |
| Total Carbohydrates | 9.39 g | 9.39 g |
| Sugar | 1.85 g | 1.85 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.26 mg | 1.28 mg |
| Calcium | 42.9 mg | 43 mg |
| Fiber | 2.11 g | 2.11 g |
| Magnesium | 34.5 mg | 34.5 mg |
| Potassium | 234 mg | 235 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 7.28 mg | 7.28 mg |
| Folate (B9) | 30 mcg | 30 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.43 mg | 0.43 mg |
| Phosphorus | 58.8 mg | 58.8 mg |
| Soluble Fiber | 0.56 g | 0.56 g |
| Vitamin A | 17.2 mcg RAE | 17.2 mcg RAE |
| Zinc | 0.52 mg | 0.52 mg |
| Chloride | 0.042 mg | 0.042 mg |
| Choline | 9.69 mg | 9.68 mg |
| Insoluble Fiber | 2.26 g | 2.26 g |
| Selenium | 2 mcg | 2 mcg |
| Thiamin (B1) | 0.051 mg | 0.051 mg |
| Vitamin B6 | 0.098 mg | 0.098 mg |
| Riboflavin (B2) | 0.061 mg | 0.061 mg |
| Copper | 0.2 mg | 0.2 mg |
| Pantothenic Acid (B5) | 0.23 mg | 0.23 mg |
| Vitamin K | 18 mcg | 19.2 mcg |
| Biotin (B7) | 0.75 mcg | 0.75 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.31 mg | 0.31 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 210 mg | 210 mg |
| Lysine | 181 mg | 181 mg |
| Polyphenols | 112 mg | 119 mg |
| Beta-Carotene | 260 mcg | 265 mcg |
| Isoleucine | 143 mg | 143 mg |
| Methionine | 39.8 mg | 39.8 mg |
| Oxalates | 13.8 mg | 13.8 mg |
| Threonine | 119 mg | 119 mg |
| Tryptophan | 48.1 mg | 48.1 mg |
| Valine | 175 mg | 175 mg |
| Flavonoids | 51.5 mg | 51.6 mg |
| Histidine | 135 mg | 135 mg |
| Lutein / Zeaxanthin | 0.34 mg | 0.35 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 184 mg | 184 mg |
| Purines | 28.8 mg | 28.8 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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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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