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: Pumpkin n Mushroom Curry for Vitamin D by Clarice, with 27.2 g Coconut oil · Choose another
| Nutrient | Pumpkin n Mushroom Curry for Vitamin D by ClariceThe recipe as it isper 100 g | Pumpkin n Mushroom Curry for Vitamin D with olive oilCoconut oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 49 Good | 64 Very good |
| Calories | 152 kcal | 152 kcal |
| Total Fat | 7.73 g | 7.73 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 6.19 g | 4.63 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.41 g | 1.93 g |
| Omega-3 Fatty Acids | 0.037 g | 0.052 g |
| Polyunsaturated Fat | 0.48 g | 0.68 g |
| Omega-6 Fatty Acids | 0.45 g | 0.63 g |
| Vitamin E | 0.83 mg | 1.15 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.023 g | 0.038 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 4.28 g | 2.92 g |
| Omega-9 Fatty Acids | 0.24 g | 1.75 g |
| Protein | 7.73 g | 7.73 g |
| Water | 65 mL | 65 mL |
| Sodium | 47 mg | 47 mg |
| Total Carbohydrates | 19.2 g | 19.2 g |
| Sugar | 2.88 g | 2.88 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.32 mg | 3.33 mg |
| Calcium | 29.4 mg | 29.4 mg |
| Fiber | 6.61 g | 6.61 g |
| Magnesium | 42.8 mg | 42.8 mg |
| Potassium | 917 mg | 917 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.52 mcg | 0.52 mcg |
| Vitamin C | 6.12 mg | 6.12 mg |
| Folate (B9) | 19.7 mcg | 19.7 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.99 mg | 1.99 mg |
| Phosphorus | 129 mg | 129 mg |
| Soluble Fiber | 1.88 g | 1.88 g |
| Vitamin A | 185 mcg RAE | 185 mcg RAE |
| Zinc | 1.98 mg | 1.98 mg |
| Chloride | 54.3 mg | 54.3 mg |
| Choline | 29.8 mg | 29.8 mg |
| Insoluble Fiber | 4.67 g | 4.67 g |
| Selenium | 7.26 mcg | 7.26 mcg |
| Thiamin (B1) | 0.055 mg | 0.055 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg |
| Riboflavin (B2) | 0.16 mg | 0.16 mg |
| Copper | 1.23 mg | 1.23 mg |
| Pantothenic Acid (B5) | 0.51 mg | 0.51 mg |
| Vitamin K | 5.66 mcg | 7.01 mcg |
| Biotin (B7) | 0.75 mcg | 0.75 mcg |
| Fluoride | 0.002 mg | 0.002 mg |
| Manganese | 0.59 mg | 0.59 mg |
| Molybdenum | 0.05 mcg | 0.05 mcg |
| Chromium | 0.041 mcg | 0.041 mcg |
| Leucine | 343 mg | 343 mg |
| Lysine | 252 mg | 252 mg |
| Polyphenols | 263 mg | 268 mg |
| Beta-Carotene | 1,391 mcg | 1,395 mcg |
| Isoleucine | 234 mg | 234 mg |
| Methionine | 72.3 mg | 72.3 mg |
| Oxalates | 11.9 mg | 11.9 mg |
| Threonine | 221 mg | 221 mg |
| Tryptophan | 68.1 mg | 68.1 mg |
| Valine | 290 mg | 290 mg |
| Flavonoids | 62.7 mg | 62.7 mg |
| Histidine | 165 mg | 165 mg |
| Lutein / Zeaxanthin | 0.82 mg | 0.82 mg |
| Lycopene | 0.005 mg | 0.005 mg |
| Phenylalanine | 264 mg | 264 mg |
| Purines | 82 mg | 82 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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