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: Sambhar by Priya, with 13.6 g Cooking Oil · Choose another
| Nutrient | Sambhar by PriyaThe recipe as it isper 100 g | Sambhar with olive oilCooking Oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 99 Excellent | 99 Excellent |
| Calories | 61.1 kcal | 61.1 kcal |
| Total Fat | 1.76 g | 1.76 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.23 g | 0.23 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.55 g | 0.93 g |
| Omega-3 Fatty Acids | 0.037 g | 0.034 g |
| Polyunsaturated Fat | 0.48 g | 0.26 g |
| Omega-6 Fatty Acids | 0.44 g | 0.22 g |
| Vitamin E | 0.54 mg | 0.54 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.033 g | 0.032 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.39 g | 0.9 g |
| Protein | 2.87 g | 2.87 g |
| Water | 85.2 mL | 85.2 mL |
| Sodium | 20.5 mg | 20.5 mg |
| Total Carbohydrates | 9.48 g | 9.48 g |
| Sugar | 2.22 g | 2.22 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.15 mg | 1.16 mg |
| Calcium | 35.9 mg | 35.9 mg |
| Fiber | 2.92 g | 2.92 g |
| Magnesium | 27 mg | 27 mg |
| Potassium | 241 mg | 241 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 15.4 mg | 15.4 mg |
| Folate (B9) | 52.9 mcg | 52.9 mcg |
| Iodine | 0.012 mcg | 0.012 mcg |
| Niacin (B3) | 0.59 mg | 0.59 mg |
| Phosphorus | 59.9 mg | 59.9 mg |
| Soluble Fiber | 0.61 g | 0.61 g |
| Vitamin A | 71.3 mcg RAE | 71.3 mcg RAE |
| Zinc | 0.44 mg | 0.44 mg |
| Chloride | 9.79 mg | 9.79 mg |
| Choline | 12.7 mg | 12.7 mg |
| Insoluble Fiber | 2.56 g | 2.56 g |
| Selenium | 1.25 mcg | 1.25 mcg |
| Thiamin (B1) | 0.064 mg | 0.064 mg |
| Vitamin B6 | 0.079 mg | 0.079 mg |
| Riboflavin (B2) | 0.037 mg | 0.037 mg |
| Copper | 0.15 mg | 0.15 mg |
| Pantothenic Acid (B5) | 0.18 mg | 0.18 mg |
| Vitamin K | 9.8 mcg | 10.4 mcg |
| Biotin (B7) | 1.67 mcg | 1.67 mcg |
| Fluoride | 0.009 mg | 0.009 mg |
| Manganese | 0.23 mg | 0.23 mg |
| Molybdenum | 0.87 mcg | 0.87 mcg |
| Chromium | 0.17 mcg | 0.17 mcg |
| Leucine | 215 mg | 215 mg |
| Lysine | 165 mg | 165 mg |
| Polyphenols | 82.8 mg | 85.1 mg |
| Beta-Carotene | 722 mcg | 723 mcg |
| Isoleucine | 121 mg | 121 mg |
| Methionine | 34.9 mg | 34.9 mg |
| Oxalates | 7.81 mg | 7.81 mg |
| Threonine | 108 mg | 108 mg |
| Tryptophan | 31.7 mg | 31.7 mg |
| Valine | 134 mg | 134 mg |
| Flavonoids | 17.6 mg | 17.6 mg |
| Histidine | 98 mg | 98 mg |
| Lutein / Zeaxanthin | 0.35 mg | 0.35 mg |
| Lycopene | 0.32 mg | 0.32 mg |
| Phenylalanine | 151 mg | 151 mg |
| Purines | 16.7 mg | 16.7 mg |
| MSG (Monosodium Glutamate) | 30.8 mg | 30.8 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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