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: Matoke (green banana stew) recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Matoke (green banana stew) recipeThe recipe as it isper 100 g | Matoke (green banana stew) with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 79 Excellent | 79 Excellent |
| Calories | 124 kcal | 124 kcal |
| Total Fat | 2.7 g | 2.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.43 g | 0.43 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.89 g | 1.7 g |
| Omega-3 Fatty Acids | 0.059 g | 0.048 g |
| Polyunsaturated Fat | 1.33 g | 0.35 g |
| Omega-6 Fatty Acids | 1.27 g | 0.3 g |
| Vitamin E | 0.74 mg | 0.74 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.081 g | 0.081 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.67 g | 1.69 g |
| Protein | 1.73 g | 1.73 g |
| Water | 68.5 mL | 68.5 mL |
| Sodium | 4.77 mg | 4.77 mg |
| Total Carbohydrates | 26 g | 26 g |
| Sugar | 13.7 g | 13.7 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.59 mg | 0.6 mg |
| Calcium | 16.5 mg | 16.6 mg |
| Fiber | 3.42 g | 3.42 g |
| Magnesium | 33.8 mg | 33.8 mg |
| Potassium | 485 mg | 485 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 16.2 mg | 16.2 mg |
| Folate (B9) | 29.6 mcg | 29.6 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.88 mg | 0.88 mg |
| Phosphorus | 38.2 mg | 38.2 mg |
| Soluble Fiber | 0.98 g | 0.98 g |
| Vitamin A | 27.1 mcg RAE | 27.1 mcg RAE |
| Zinc | 0.27 mg | 0.27 mg |
| Chloride | 12.3 mg | 12.3 mg |
| Choline | 13.7 mg | 13.7 mg |
| Insoluble Fiber | 2.71 g | 2.71 g |
| Selenium | 1.35 mcg | 1.35 mcg |
| Thiamin (B1) | 0.054 mg | 0.054 mg |
| Vitamin B6 | 0.37 mg | 0.37 mg |
| Riboflavin (B2) | 0.086 mg | 0.086 mg |
| Copper | 0.12 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.37 mg | 0.37 mg |
| Vitamin K | 11.5 mcg | 12.3 mcg |
| Biotin (B7) | 1.81 mcg | 1.81 mcg |
| Fluoride | 0.008 mg | 0.008 mg |
| Manganese | 0.39 mg | 0.39 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.021 mcg | 0.021 mcg |
| Leucine | 120 mg | 120 mg |
| Lysine | 87.4 mg | 87.4 mg |
| Polyphenols | 306 mg | 311 mg |
| Beta-Carotene | 293 mcg | 296 mcg |
| Isoleucine | 66.9 mg | 66.9 mg |
| Methionine | 21.7 mg | 21.7 mg |
| Oxalates | 9.42 mg | 9.42 mg |
| Threonine | 60.4 mg | 60.4 mg |
| Tryptophan | 16.5 mg | 16.5 mg |
| Valine | 81.5 mg | 81.5 mg |
| Flavonoids | 42.5 mg | 42.6 mg |
| Histidine | 112 mg | 112 mg |
| Lutein / Zeaxanthin | 0.27 mg | 0.28 mg |
| Lycopene | 0.96 mg | 0.96 mg |
| Phenylalanine | 88.2 mg | 88.2 mg |
| Purines | 17.9 mg | 17.9 mg |
| MSG (Monosodium Glutamate) | 92.3 mg | 92.3 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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