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: Oats Upma by Priya, with 27.2 g Vegetable oil · Choose another
| Nutrient | Oats Upma by PriyaThe recipe as it isper 100 g | Oats Upma with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 89 Excellent | 89 Excellent |
| Calories | 263 kcal | 263 kcal |
| Total Fat | 9.75 g | 9.75 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.45 g | 1.44 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.37 g | 5.55 g |
| Omega-3 Fatty Acids | 0.14 g | 0.11 g |
| Polyunsaturated Fat | 4.47 g | 1.87 g |
| Omega-6 Fatty Acids | 4.33 g | 1.76 g |
| Vitamin E | 1.68 mg | 1.68 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.1 g | 0.1 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.69 g | 5.41 g |
| Protein | 7.47 g | 7.47 g |
| Water | 42.6 mL | 42.6 mL |
| Sodium | 12.5 mg | 12.5 mg |
| Total Carbohydrates | 37.9 g | 37.9 g |
| Sugar | 2.79 g | 2.79 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.72 mg | 2.75 mg |
| Calcium | 52.9 mg | 53 mg |
| Fiber | 6.23 g | 6.23 g |
| Magnesium | 78.6 mg | 78.6 mg |
| Potassium | 363 mg | 364 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 15.1 mg | 15.1 mg |
| Folate (B9) | 45.4 mcg | 45.4 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.79 mg | 0.79 mg |
| Phosphorus | 276 mg | 276 mg |
| Soluble Fiber | 2.23 g | 2.23 g |
| Vitamin A | 97.9 mcg RAE | 97.9 mcg RAE |
| Zinc | 2.1 mg | 2.1 mg |
| Chloride | 31 mg | 31 mg |
| Choline | 25.7 mg | 25.6 mg |
| Insoluble Fiber | 4.8 g | 4.8 g |
| Selenium | 14.2 mcg | 14.2 mcg |
| Thiamin (B1) | 0.4 mg | 0.4 mg |
| Vitamin B6 | 0.15 mg | 0.15 mg |
| Riboflavin (B2) | 0.099 mg | 0.099 mg |
| Copper | 0.35 mg | 0.35 mg |
| Pantothenic Acid (B5) | 0.77 mg | 0.77 mg |
| Vitamin K | 26.1 mcg | 28.3 mcg |
| Biotin (B7) | 10.6 mcg | 10.6 mcg |
| Fluoride | 0.041 mg | 0.041 mg |
| Manganese | 2.47 mg | 2.47 mg |
| Molybdenum | 5.3 mcg | 5.3 mcg |
| Chromium | 17.5 mcg | 17.5 mcg |
| Leucine | 719 mg | 719 mg |
| Lysine | 372 mg | 372 mg |
| Polyphenols | 168 mg | 180 mg |
| Beta-Carotene | 1,060 mcg | 1,069 mcg |
| Isoleucine | 454 mg | 454 mg |
| Methionine | 135 mg | 135 mg |
| Oxalates | 18.4 mg | 18.4 mg |
| Threonine | 308 mg | 308 mg |
| Tryptophan | 109 mg | 109 mg |
| Valine | 487 mg | 487 mg |
| Flavonoids | 70.7 mg | 70.8 mg |
| Histidine | 230 mg | 230 mg |
| Lutein / Zeaxanthin | 0.72 mg | 0.73 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 461 mg | 461 mg |
| Purines | 41.1 mg | 41.1 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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