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: Tangerine Chicken Meal Prep recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Tangerine Chicken Meal Prep recipeThe recipe as it isper 100 g | Tangerine Chicken Meal Prep with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 60 Very good | 60 Very good |
| Calories | 214 kcal | 214 kcal |
| Total Fat | 4.57 g | 4.57 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.95 g | 0.95 g |
| Cholesterol | 48.2 mg | 48.2 mg |
| Monounsaturated Fat | 1.38 g | 2.2 g |
| Omega-3 Fatty Acids | 0.064 g | 0.053 g |
| Polyunsaturated Fat | 1.48 g | 0.51 g |
| Omega-6 Fatty Acids | 1.42 g | 0.46 g |
| Vitamin E | 0.65 mg | 0.65 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.033 g | 0.033 g |
| Arachidonic Acid | 36.9 mg | 36.9 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.29 g | 2.31 g |
| Protein | 19.7 g | 19.7 g |
| Water | 57.8 mL | 57.8 mL |
| Sodium | 291 mg | 291 mg |
| Total Carbohydrates | 22.4 g | 22.4 g |
| Sugar | 4.54 g | 4.54 g |
| Added Sugar | 2.87 g | 2.87 g |
| Iron | 0.89 mg | 0.91 mg |
| Calcium | 25 mg | 25 mg |
| Fiber | 0.69 g | 0.69 g |
| Magnesium | 28.3 mg | 28.3 mg |
| Potassium | 254 mg | 254 mg |
| Vitamin B12 | 0.17 mcg | 0.17 mcg |
| Vitamin D | 0.057 mcg | 0.057 mcg |
| Vitamin C | 17.4 mg | 17.4 mg |
| Folate (B9) | 16.1 mcg | 16.1 mcg |
| Iodine | 1.49 mcg | 1.49 mcg |
| Niacin (B3) | 8.74 mg | 8.74 mg |
| Phosphorus | 169 mg | 169 mg |
| Soluble Fiber | 0.15 g | 0.15 g |
| Vitamin A | 5.97 mcg RAE | 5.97 mcg RAE |
| Zinc | 0.79 mg | 0.8 mg |
| Chloride | 269 mg | 269 mg |
| Choline | 46.9 mg | 46.9 mg |
| Insoluble Fiber | 0.49 g | 0.49 g |
| Selenium | 18.6 mcg | 18.6 mcg |
| Thiamin (B1) | 0.076 mg | 0.076 mg |
| Vitamin B6 | 0.54 mg | 0.54 mg |
| Riboflavin (B2) | 0.13 mg | 0.13 mg |
| Copper | 0.071 mg | 0.071 mg |
| Pantothenic Acid (B5) | 0.81 mg | 0.81 mg |
| Vitamin K | 14.6 mcg | 15.5 mcg |
| Biotin (B7) | 2.63 mcg | 2.63 mcg |
| Fluoride | 0.021 mg | 0.021 mg |
| Manganese | 0.23 mg | 0.23 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.021 mcg | 0.021 mcg |
| Leucine | 1,293 mg | 1,293 mg |
| Lysine | 1,353 mg | 1,353 mg |
| Polyphenols | 44.8 mg | 49.4 mg |
| Beta-Carotene | 66.8 mcg | 70.2 mcg |
| Isoleucine | 823 mg | 823 mg |
| Methionine | 461 mg | 461 mg |
| Oxalates | 3.05 mg | 3.05 mg |
| Threonine | 785 mg | 785 mg |
| Tryptophan | 200 mg | 200 mg |
| Valine | 889 mg | 889 mg |
| Flavonoids | 12.1 mg | 12.2 mg |
| Histidine | 481 mg | 481 mg |
| Lutein / Zeaxanthin | 0.2 mg | 0.2 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 736 mg | 736 mg |
| Purines | 79.3 mg | 79.3 mg |
| MSG (Monosodium Glutamate) | 46.8 mg | 46.8 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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