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: Spicy Matar recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Spicy Matar recipeThe recipe as it isper 100 g | Spicy Matar with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 83 Excellent | 83 Excellent |
| Calories | 197 kcal | 197 kcal |
| Total Fat | 4.25 g | 4.25 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.59 g | 0.58 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.44 g | 2.67 g |
| Omega-3 Fatty Acids | 0.12 g | 0.099 g |
| Polyunsaturated Fat | 2.2 g | 0.74 g |
| Omega-6 Fatty Acids | 2.08 g | 0.64 g |
| Vitamin E | 0.66 mg | 0.66 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.083 g | 0.083 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.08 g | 2.61 g |
| Protein | 11.9 g | 11.9 g |
| Water | 52.7 mL | 52.7 mL |
| Sodium | 12.9 mg | 12.9 mg |
| Total Carbohydrates | 29.5 g | 29.5 g |
| Sugar | 3.45 g | 3.45 g |
| Added Sugar | 0 g | 0 g |
| Iron | 4.28 mg | 4.3 mg |
| Calcium | 83.5 mg | 83.5 mg |
| Fiber | 7.71 g | 7.71 g |
| Magnesium | 87.1 mg | 87.1 mg |
| Potassium | 700 mg | 700 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 2.53 mg | 2.53 mg |
| Folate (B9) | 132 mcg | 132 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.27 mg | 1.27 mg |
| Phosphorus | 200 mg | 200 mg |
| Soluble Fiber | 2.17 g | 2.17 g |
| Vitamin A | 8.78 mcg RAE | 8.78 mcg RAE |
| Zinc | 1.69 mg | 1.69 mg |
| Chloride | 7.2 mg | 7.2 mg |
| Choline | 46.1 mg | 46.1 mg |
| Insoluble Fiber | 6.7 g | 6.7 g |
| Selenium | 3.93 mcg | 3.93 mcg |
| Thiamin (B1) | 0.29 mg | 0.29 mg |
| Vitamin B6 | 0.21 mg | 0.21 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Copper | 0.43 mg | 0.43 mg |
| Pantothenic Acid (B5) | 0.73 mg | 0.73 mg |
| Vitamin K | 8.95 mcg | 10.2 mcg |
| Biotin (B7) | 7.1 mcg | 7.1 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.64 mg | 0.64 mg |
| Molybdenum | 0.017 mcg | 0.017 mcg |
| Chromium | 0.021 mcg | 0.021 mcg |
| Leucine | 744 mg | 744 mg |
| Lysine | 810 mg | 810 mg |
| Polyphenols | 100 mg | 107 mg |
| Beta-Carotene | 114 mcg | 119 mcg |
| Isoleucine | 464 mg | 464 mg |
| Methionine | 117 mg | 117 mg |
| Oxalates | 21.4 mg | 21.4 mg |
| Threonine | 440 mg | 440 mg |
| Tryptophan | 112 mg | 112 mg |
| Valine | 556 mg | 556 mg |
| Flavonoids | 27.5 mg | 27.6 mg |
| Histidine | 330 mg | 330 mg |
| Lutein / Zeaxanthin | 0.26 mg | 0.26 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 570 mg | 570 mg |
| Purines | 63 mg | 63 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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