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: Mixed Vegetable Stir Fry recipe, with 4.53 g Sesame oil · Choose another
| Nutrient | Mixed Vegetable Stir Fry recipeThe recipe as it isper 100 g | Mixed Vegetable Stir Fry with olive oilSesame oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 58 Good | 58 Good |
| Calories | 101 kcal | 101 kcal |
| Total Fat | 6 g | 6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.88 g | 0.87 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.1 g | 2.35 g |
| Omega-3 Fatty Acids | 0.081 g | 0.084 g |
| Polyunsaturated Fat | 2.92 g | 2.68 g |
| Omega-6 Fatty Acids | 2.84 g | 2.6 g |
| Vitamin E | 1.66 mg | 1.76 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.062 g | 0.065 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.68 g | 1.93 g |
| Protein | 3.45 g | 3.45 g |
| Water | 80 mL | 80 mL |
| Sodium | 515 mg | 515 mg |
| Total Carbohydrates | 9.84 g | 9.84 g |
| Sugar | 3.32 g | 3.32 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.08 mg | 1.09 mg |
| Calcium | 53.2 mg | 53.2 mg |
| Fiber | 3.02 g | 3.02 g |
| Magnesium | 28.5 mg | 28.5 mg |
| Potassium | 364 mg | 364 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 92.4 mg | 92.4 mg |
| Folate (B9) | 60 mcg | 60 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.96 mg | 0.96 mg |
| Phosphorus | 79.3 mg | 79.3 mg |
| Soluble Fiber | 0.85 g | 0.85 g |
| Vitamin A | 145 mcg RAE | 145 mcg RAE |
| Zinc | 0.56 mg | 0.56 mg |
| Chloride | 461 mg | 461 mg |
| Choline | 17.5 mg | 17.5 mg |
| Insoluble Fiber | 2.23 g | 2.23 g |
| Selenium | 2.75 mcg | 2.75 mcg |
| Thiamin (B1) | 0.086 mg | 0.086 mg |
| Vitamin B6 | 0.27 mg | 0.27 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.1 mg | 0.1 mg |
| Pantothenic Acid (B5) | 0.51 mg | 0.51 mg |
| Vitamin K | 67.5 mcg | 67.8 mcg |
| Biotin (B7) | 2.12 mcg | 2.12 mcg |
| Fluoride | 0.018 mg | 0.018 mg |
| Manganese | 0.3 mg | 0.3 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.043 mcg | 0.043 mcg |
| Leucine | 273 mg | 273 mg |
| Lysine | 212 mg | 212 mg |
| Polyphenols | 99.8 mg | 101 mg |
| Beta-Carotene | 1,511 mcg | 1,512 mcg |
| Isoleucine | 178 mg | 178 mg |
| Methionine | 59.1 mg | 59.1 mg |
| Oxalates | 22.8 mg | 22.8 mg |
| Threonine | 166 mg | 166 mg |
| Tryptophan | 47.5 mg | 47.5 mg |
| Valine | 207 mg | 207 mg |
| Flavonoids | 26.2 mg | 26.2 mg |
| Histidine | 110 mg | 110 mg |
| Lutein / Zeaxanthin | 1.03 mg | 1.03 mg |
| Lycopene | 0.12 mg | 0.12 mg |
| Phenylalanine | 194 mg | 194 mg |
| Purines | 23.3 mg | 23.3 mg |
| MSG (Monosodium Glutamate) | 93.5 mg | 93.5 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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