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: Mushroom matar masala recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Mushroom matar masala recipeThe recipe as it isper 100 g | Mushroom matar masala with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 97 Excellent | 97 Excellent |
| Calories | 94.2 kcal | 94.2 kcal |
| Total Fat | 4.09 g | 4.09 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.59 g | 0.58 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.32 g | 2.54 g |
| Omega-3 Fatty Acids | 0.082 g | 0.065 g |
| Polyunsaturated Fat | 2.03 g | 0.57 g |
| Omega-6 Fatty Acids | 1.95 g | 0.51 g |
| Vitamin E | 1.02 mg | 1.02 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.059 g | 0.059 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.98 g | 2.51 g |
| Protein | 4.08 g | 4.08 g |
| Water | 78.7 mL | 78.7 mL |
| Sodium | 14.9 mg | 14.9 mg |
| Total Carbohydrates | 12.5 g | 12.5 g |
| Sugar | 5.4 g | 5.4 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.34 mg | 1.36 mg |
| Calcium | 36.7 mg | 36.8 mg |
| Fiber | 3.76 g | 3.76 g |
| Magnesium | 28.3 mg | 28.3 mg |
| Potassium | 453 mg | 453 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.1 mcg | 0.1 mcg |
| Vitamin C | 22.1 mg | 22.1 mg |
| Folate (B9) | 40.4 mcg | 40.4 mcg |
| Iodine | 0.33 mcg | 0.33 mcg |
| Niacin (B3) | 2.76 mg | 2.76 mg |
| Phosphorus | 102 mg | 102 mg |
| Soluble Fiber | 0.87 g | 0.87 g |
| Vitamin A | 43.5 mcg RAE | 43.5 mcg RAE |
| Zinc | 0.8 mg | 0.81 mg |
| Chloride | 22.2 mg | 22.2 mg |
| Choline | 21.9 mg | 21.9 mg |
| Insoluble Fiber | 2.86 g | 2.86 g |
| Selenium | 5.7 mcg | 5.7 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.22 mg | 0.22 mg |
| Riboflavin (B2) | 0.26 mg | 0.26 mg |
| Copper | 0.29 mg | 0.29 mg |
| Pantothenic Acid (B5) | 0.91 mg | 0.91 mg |
| Vitamin K | 17.2 mcg | 18.4 mcg |
| Biotin (B7) | 8.64 mcg | 8.64 mcg |
| Fluoride | 0.015 mg | 0.015 mg |
| Manganese | 0.32 mg | 0.32 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.032 mcg | 0.032 mcg |
| Leucine | 249 mg | 249 mg |
| Lysine | 206 mg | 206 mg |
| Polyphenols | 215 mg | 222 mg |
| Beta-Carotene | 577 mcg | 582 mcg |
| Isoleucine | 153 mg | 153 mg |
| Methionine | 52.6 mg | 52.6 mg |
| Oxalates | 14.2 mg | 14.2 mg |
| Threonine | 146 mg | 146 mg |
| Tryptophan | 50 mg | 50 mg |
| Valine | 182 mg | 182 mg |
| Flavonoids | 77.1 mg | 77.2 mg |
| Histidine | 152 mg | 152 mg |
| Lutein / Zeaxanthin | 0.49 mg | 0.5 mg |
| Lycopene | 1.45 mg | 1.45 mg |
| Phenylalanine | 169 mg | 169 mg |
| Purines | 48.2 mg | 48.2 mg |
| MSG (Monosodium Glutamate) | 273 mg | 273 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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