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: Rajma Punjabi Jain style by Sri, with 27.2 g Cooking Oil · Choose another
| Nutrient | Rajma Punjabi Jain style by SriThe recipe as it isper 100 g | Rajma Punjabi Jain style with olive oilCooking Oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 96 Excellent | 96 Excellent |
| Calories | 62.8 kcal | 62.8 kcal |
| Total Fat | 2.76 g | 2.76 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.37 g | 0.37 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.94 g | 1.69 g |
| Omega-3 Fatty Acids | 0.05 g | 0.043 g |
| Polyunsaturated Fat | 0.76 g | 0.31 g |
| Omega-6 Fatty Acids | 0.71 g | 0.27 g |
| Vitamin E | 0.62 mg | 0.62 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.038 g | 0.035 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.66 g | 1.67 g |
| Protein | 2.59 g | 2.59 g |
| Water | 85.9 mL | 85.9 mL |
| Sodium | 10.9 mg | 10.9 mg |
| Total Carbohydrates | 8.11 g | 8.11 g |
| Sugar | 1.61 g | 1.61 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.03 mg | 1.05 mg |
| Calcium | 19.6 mg | 19.6 mg |
| Fiber | 2.73 g | 2.73 g |
| Magnesium | 19.4 mg | 19.4 mg |
| Potassium | 252 mg | 252 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 6.32 mg | 6.32 mg |
| Folate (B9) | 33 mcg | 33 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.44 mg | 0.44 mg |
| Phosphorus | 42.3 mg | 42.3 mg |
| Soluble Fiber | 0.71 g | 0.71 g |
| Vitamin A | 29.7 mcg RAE | 29.7 mcg RAE |
| Zinc | 0.75 mg | 0.75 mg |
| Chloride | 24.2 mg | 24.2 mg |
| Choline | 9.75 mg | 9.75 mg |
| Insoluble Fiber | 3.32 g | 3.32 g |
| Selenium | 0.96 mcg | 0.96 mcg |
| Thiamin (B1) | 0.062 mg | 0.062 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.036 mg | 0.036 mg |
| Copper | 0.16 mg | 0.16 mg |
| Pantothenic Acid (B5) | 0.14 mg | 0.14 mg |
| Vitamin K | 4.15 mcg | 5.32 mcg |
| Biotin (B7) | 0.2 mcg | 0.2 mcg |
| Fluoride | 0.007 mg | 0.007 mg |
| Manganese | 0.31 mg | 0.31 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 181 mg | 181 mg |
| Lysine | 157 mg | 157 mg |
| Polyphenols | 139 mg | 143 mg |
| Beta-Carotene | 250 mcg | 253 mcg |
| Isoleucine | 112 mg | 112 mg |
| Methionine | 32.7 mg | 32.7 mg |
| Oxalates | 13 mg | 13 mg |
| Threonine | 98 mg | 98 mg |
| Tryptophan | 29.1 mg | 29.1 mg |
| Valine | 126 mg | 126 mg |
| Flavonoids | 24.6 mg | 24.6 mg |
| Histidine | 75 mg | 75 mg |
| Lutein / Zeaxanthin | 0.19 mg | 0.19 mg |
| Lycopene | 7.33 mg | 7.33 mg |
| Phenylalanine | 127 mg | 127 mg |
| Purines | 23.3 mg | 23.3 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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