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: Shiro Wot by Debbie, with 40.8 g Vegetable oil · Choose another
| Nutrient | Shiro Wot by DebbieThe recipe as it isper 100 g | Shiro Wot with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 87 Excellent | 87 Excellent |
| Calories | 115 kcal | 115 kcal |
| Total Fat | 5.54 g | 5.54 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.74 g | 0.73 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.87 g | 3.42 g |
| Omega-3 Fatty Acids | 0.084 g | 0.063 g |
| Polyunsaturated Fat | 2.64 g | 0.8 g |
| Omega-6 Fatty Acids | 2.56 g | 0.73 g |
| Vitamin E | 0.95 mg | 0.95 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.062 g | 0.062 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.41 g | 3.34 g |
| Protein | 4.19 g | 4.19 g |
| Water | 76.5 mL | 76.5 mL |
| Sodium | 31.1 mg | 31.1 mg |
| Total Carbohydrates | 13.6 g | 13.6 g |
| Sugar | 3.16 g | 3.16 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.06 mg | 1.08 mg |
| Calcium | 24.5 mg | 24.5 mg |
| Fiber | 2.74 g | 2.74 g |
| Magnesium | 32.9 mg | 32.9 mg |
| Potassium | 221 mg | 221 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 3.15 mg | 3.15 mg |
| Folate (B9) | 75.9 mcg | 75.9 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.51 mg | 0.51 mg |
| Phosphorus | 66.1 mg | 66.1 mg |
| Soluble Fiber | 0.54 g | 0.54 g |
| Vitamin A | 23.4 mcg RAE | 23.4 mcg RAE |
| Zinc | 0.56 mg | 0.56 mg |
| Chloride | 5.81 mg | 5.81 mg |
| Choline | 18.4 mg | 18.4 mg |
| Insoluble Fiber | 2.42 g | 2.42 g |
| Selenium | 1.77 mcg | 1.77 mcg |
| Thiamin (B1) | 0.099 mg | 0.099 mg |
| Vitamin B6 | 0.16 mg | 0.16 mg |
| Riboflavin (B2) | 0.038 mg | 0.038 mg |
| Copper | 0.12 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.32 mg | 0.32 mg |
| Vitamin K | 3.03 mcg | 4.55 mcg |
| Biotin (B7) | 0.38 mcg | 0.38 mcg |
| Fluoride | 0.005 mg | 0.005 mg |
| Manganese | 0.37 mg | 0.37 mg |
| Molybdenum | 0.39 mcg | 0.39 mcg |
| Chromium | 0.37 mcg | 0.37 mcg |
| Leucine | 332 mg | 332 mg |
| Lysine | 259 mg | 259 mg |
| Polyphenols | 99.9 mg | 109 mg |
| Beta-Carotene | 67.7 mcg | 74.1 mcg |
| Isoleucine | 193 mg | 193 mg |
| Methionine | 50.1 mg | 50.1 mg |
| Oxalates | 11.2 mg | 11.2 mg |
| Threonine | 168 mg | 168 mg |
| Tryptophan | 48.9 mg | 48.9 mg |
| Valine | 213 mg | 213 mg |
| Flavonoids | 29.3 mg | 29.4 mg |
| Histidine | 139 mg | 139 mg |
| Lutein / Zeaxanthin | 0.1 mg | 0.11 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 235 mg | 235 mg |
| Purines | 19.2 mg | 19.2 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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