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: Sourdough roti in EVOO recipe, with 6.8 g Extra virgin olive oil · Choose another
| Nutrient | Sourdough roti in EVOO recipeThe recipe as it isper 100 g | Sourdough roti in EVOO with olive oilExtra virgin olive oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 48 Good | 48 Good |
| Calories | 319 kcal | 319 kcal |
| Total Fat | 7.37 g | 7.37 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.11 g | 1.11 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.51 g | 4.51 g |
| Omega-3 Fatty Acids | 0.096 g | 0.092 g |
| Polyunsaturated Fat | 1 g | 0.97 g |
| Omega-6 Fatty Acids | 0.88 g | 0.88 g |
| Vitamin E | 0.94 mg | 0.94 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.092 g | 0.092 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.41 g | 4.41 g |
| Protein | 9.25 g | 9.25 g |
| Water | 28.4 mL | 28.4 mL |
| Sodium | 514 mg | 514 mg |
| Total Carbohydrates | 53.5 g | 53.5 g |
| Sugar | 1.03 g | 1.03 g |
| Added Sugar | 0.51 g | 0.51 g |
| Iron | 1.88 mg | 1.88 mg |
| Calcium | 15.5 mg | 15.5 mg |
| Fiber | 2.57 g | 2.57 g |
| Magnesium | 25.7 mg | 25.7 mg |
| Potassium | 144 mg | 144 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 0 mg | 0 mg |
| Folate (B9) | 15.4 mcg | 15.4 mcg |
| Iodine | 2.57 mcg | 2.57 mcg |
| Niacin (B3) | 2.16 mg | 2.16 mg |
| Phosphorus | 97.7 mg | 97.7 mg |
| Soluble Fiber | 0.41 g | 0.41 g |
| Vitamin A | 0 mcg RAE | 0 mcg RAE |
| Zinc | 1.13 mg | 1.13 mg |
| Chloride | 566 mg | 566 mg |
| Choline | 18.5 mg | 18.5 mg |
| Insoluble Fiber | 1.85 g | 1.85 g |
| Selenium | 25.2 mcg | 25.2 mcg |
| Thiamin (B1) | 0.26 mg | 0.26 mg |
| Vitamin B6 | 0.082 mg | 0.082 mg |
| Riboflavin (B2) | 0.051 mg | 0.051 mg |
| Copper | 0.21 mg | 0.21 mg |
| Pantothenic Acid (B5) | 0.36 mg | 0.36 mg |
| Vitamin K | 3.82 mcg | 3.82 mcg |
| Biotin (B7) | 1.23 mcg | 1.23 mcg |
| Fluoride | 0.051 mg | 0.051 mg |
| Manganese | 0.72 mg | 0.72 mg |
| Molybdenum | 8.23 mcg | 8.23 mcg |
| Chromium | 1.85 mcg | 1.85 mcg |
| Leucine | 638 mg | 638 mg |
| Lysine | 237 mg | 237 mg |
| Polyphenols | 37.4 mg | 37.4 mg |
| Beta-Carotene | 8.74 mcg | 8.74 mcg |
| Isoleucine | 386 mg | 386 mg |
| Methionine | 165 mg | 165 mg |
| Oxalates | 5.14 mg | 5.14 mg |
| Threonine | 288 mg | 288 mg |
| Tryptophan | 118 mg | 118 mg |
| Valine | 427 mg | 427 mg |
| Flavonoids | 5.26 mg | 5.26 mg |
| Histidine | 247 mg | 247 mg |
| Lutein / Zeaxanthin | 0.029 mg | 0.026 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 504 mg | 504 mg |
| Purines | 25.7 mg | 25.7 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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