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: Roasted Balsamic Brussels Sprouts by Lara, with 40.8 g Extra virgin olive oil · Choose another
| Nutrient | Roasted Balsamic Brussels Sprouts by LaraThe recipe as it isper 100 g | Roasted Balsamic Brussels Sprouts with olive oilExtra virgin olive oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 94 Excellent | 94 Excellent |
| Calories | 114 kcal | 114 kcal |
| Total Fat | 7.14 g | 7.14 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.05 g | 1.05 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.99 g | 4.99 g |
| Omega-3 Fatty Acids | 0.22 g | 0.22 g |
| Polyunsaturated Fat | 0.93 g | 0.9 g |
| Omega-6 Fatty Acids | 0.68 g | 0.68 g |
| Vitamin E | 1.98 mg | 1.98 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.24 g | 0.24 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.98 g | 4.98 g |
| Protein | 3.88 g | 3.88 g |
| Water | 77 mL | 77 mL |
| Sodium | 29.7 mg | 29.7 mg |
| Total Carbohydrates | 11.1 g | 11.1 g |
| Sugar | 3.46 g | 3.46 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.65 mg | 1.65 mg |
| Calcium | 49.2 mg | 49.2 mg |
| Fiber | 4.31 g | 4.31 g |
| Magnesium | 26.8 mg | 26.8 mg |
| Potassium | 448 mg | 448 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 96.4 mg | 96.4 mg |
| Folate (B9) | 69.2 mcg | 69.2 mcg |
| Iodine | 1.13 mcg | 1.13 mcg |
| Niacin (B3) | 0.6 mg | 0.6 mg |
| Phosphorus | 79.3 mg | 79.3 mg |
| Soluble Fiber | 1.36 g | 1.36 g |
| Vitamin A | 42 mcg RAE | 42 mcg RAE |
| Zinc | 0.42 mg | 0.42 mg |
| Chloride | 32.9 mg | 32.9 mg |
| Choline | 21.9 mg | 21.9 mg |
| Insoluble Fiber | 3.4 g | 3.4 g |
| Selenium | 1.85 mcg | 1.85 mcg |
| Thiamin (B1) | 0.16 mg | 0.16 mg |
| Vitamin B6 | 0.25 mg | 0.25 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Copper | 0.085 mg | 0.084 mg |
| Pantothenic Acid (B5) | 0.35 mg | 0.35 mg |
| Vitamin K | 205 mcg | 205 mcg |
| Biotin (B7) | 0 mcg | 0 mcg |
| Fluoride | 0.011 mg | 0.011 mg |
| Manganese | 0.39 mg | 0.39 mg |
| Molybdenum | 2.83 mcg | 2.83 mcg |
| Chromium | 1.36 mcg | 1.36 mcg |
| Leucine | 272 mg | 272 mg |
| Lysine | 193 mg | 193 mg |
| Polyphenols | 422 mg | 422 mg |
| Beta-Carotene | 551 mcg | 551 mcg |
| Isoleucine | 181 mg | 181 mg |
| Methionine | 51 mg | 51 mg |
| Oxalates | 22.7 mg | 22.7 mg |
| Threonine | 159 mg | 159 mg |
| Tryptophan | 45.4 mg | 45.4 mg |
| Valine | 204 mg | 204 mg |
| Flavonoids | 53.7 mg | 53.7 mg |
| Histidine | 126 mg | 126 mg |
| Lutein / Zeaxanthin | 1.81 mg | 1.81 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 193 mg | 193 mg |
| Purines | 45.6 mg | 45.6 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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