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: Pad krapow tofu (holy basil) stir fry recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Pad krapow tofu (holy basil) stir fry recipeThe recipe as it isper 100 g | Pad krapow tofu (holy basil) stir fry with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 75 Excellent | 75 Excellent |
| Calories | 170 kcal | 170 kcal |
| Total Fat | 11.5 g | 11.5 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.69 g | 1.68 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.43 g | 4.21 g |
| Omega-3 Fatty Acids | 0.34 g | 0.31 g |
| Polyunsaturated Fat | 4.43 g | 2.31 g |
| Omega-6 Fatty Acids | 4.1 g | 2 g |
| Vitamin E | 0.97 mg | 0.97 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.38 g | 0.38 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.19 g | 4.42 g |
| Protein | 14.1 g | 14.1 g |
| Water | 66.5 mL | 66.5 mL |
| Sodium | 421 mg | 421 mg |
| Total Carbohydrates | 6.11 g | 6.11 g |
| Sugar | 1.84 g | 1.84 g |
| Added Sugar | 0.65 g | 0.65 g |
| Iron | 2.79 mg | 2.81 mg |
| Calcium | 307 mg | 308 mg |
| Fiber | 2.05 g | 2.05 g |
| Magnesium | 57.3 mg | 57.3 mg |
| Potassium | 219 mg | 219 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 11.9 mg | 11.9 mg |
| Folate (B9) | 26.7 mcg | 26.7 mcg |
| Iodine | 0.021 mcg | 0.021 mcg |
| Niacin (B3) | 0.42 mg | 0.42 mg |
| Phosphorus | 109 mg | 109 mg |
| Soluble Fiber | 0.45 g | 0.45 g |
| Vitamin A | 47.4 mcg RAE | 47.4 mcg RAE |
| Zinc | 1.49 mg | 1.49 mg |
| Chloride | 391 mg | 391 mg |
| Choline | 24.9 mg | 24.9 mg |
| Insoluble Fiber | 0.92 g | 0.92 g |
| Selenium | 14.7 mcg | 14.7 mcg |
| Thiamin (B1) | 0.079 mg | 0.079 mg |
| Vitamin B6 | 0.15 mg | 0.15 mg |
| Riboflavin (B2) | 0.068 mg | 0.068 mg |
| Copper | 0.26 mg | 0.26 mg |
| Pantothenic Acid (B5) | 0.16 mg | 0.16 mg |
| Vitamin K | 73 mcg | 74.7 mcg |
| Biotin (B7) | 0.35 mcg | 0.35 mcg |
| Fluoride | 0.012 mg | 0.012 mg |
| Manganese | 0.87 mg | 0.87 mg |
| Molybdenum | 0.1 mcg | 0.1 mcg |
| Chromium | 0.22 mcg | 0.22 mcg |
| Leucine | 1,099 mg | 1,099 mg |
| Lysine | 849 mg | 849 mg |
| Polyphenols | 192 mg | 202 mg |
| Beta-Carotene | 602 mcg | 609 mcg |
| Isoleucine | 692 mg | 692 mg |
| Methionine | 205 mg | 205 mg |
| Oxalates | 43.1 mg | 43.1 mg |
| Threonine | 540 mg | 540 mg |
| Tryptophan | 165 mg | 165 mg |
| Valine | 739 mg | 739 mg |
| Flavonoids | 70.3 mg | 70.4 mg |
| Histidine | 381 mg | 381 mg |
| Lutein / Zeaxanthin | 0.87 mg | 0.87 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 771 mg | 771 mg |
| Purines | 46.7 mg | 46.7 mg |
| MSG (Monosodium Glutamate) | 68 mg | 68 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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