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: Tempeh sambal goreng Indonesian by Dewi, with 40.8 g Sunflower oil · Choose another
| Nutrient | Tempeh sambal goreng Indonesian by DewiThe recipe as it isper 100 g | Tempeh sambal goreng Indonesian with olive oilSunflower oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 82 Excellent | 81 Excellent |
| Calories | 220 kcal | 220 kcal |
| Total Fat | 13.6 g | 13.6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.16 g | 2.38 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.62 g | 6.75 g |
| Omega-3 Fatty Acids | 0.39 g | 0.43 g |
| Polyunsaturated Fat | 7.3 g | 3.84 g |
| Omega-6 Fatty Acids | 6.91 g | 3.41 g |
| Vitamin E | 3.72 mg | 2.05 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.18 g | 0.22 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.87 g | 5.64 g |
| Protein | 13.4 g | 13.4 g |
| Water | 55.6 mL | 55.6 mL |
| Sodium | 361 mg | 361 mg |
| Total Carbohydrates | 15.6 g | 15.6 g |
| Sugar | 4.52 g | 4.52 g |
| Added Sugar | 1.64 g | 1.64 g |
| Iron | 2.71 mg | 2.74 mg |
| Calcium | 95.8 mg | 95.8 mg |
| Fiber | 7.33 g | 7.33 g |
| Magnesium | 65.8 mg | 65.8 mg |
| Potassium | 462 mg | 462 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 5.11 mg | 5.11 mg |
| Folate (B9) | 30.7 mcg | 30.7 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.12 mg | 2.12 mg |
| Phosphorus | 206 mg | 206 mg |
| Soluble Fiber | 1.59 g | 1.59 g |
| Vitamin A | 46.1 mcg RAE | 46.1 mcg RAE |
| Zinc | 1.39 mg | 1.38 mg |
| Chloride | 285 mg | 285 mg |
| Choline | 55.5 mg | 55.5 mg |
| Insoluble Fiber | 6.61 g | 6.61 g |
| Selenium | 8.04 mcg | 8.04 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.32 mg | 0.32 mg |
| Riboflavin (B2) | 0.26 mg | 0.26 mg |
| Copper | 0.38 mg | 0.38 mg |
| Pantothenic Acid (B5) | 0.21 mg | 0.21 mg |
| Vitamin K | 3.97 mcg | 7.41 mcg |
| Biotin (B7) | 0.21 mcg | 0.21 mcg |
| Fluoride | 0.006 mg | 0.006 mg |
| Manganese | 1.03 mg | 1.03 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.039 mcg | 0.039 mcg |
| Leucine | 1,107 mg | 1,107 mg |
| Lysine | 883 mg | 883 mg |
| Polyphenols | 169 mg | 181 mg |
| Beta-Carotene | 1,269 mcg | 1,278 mcg |
| Isoleucine | 720 mg | 720 mg |
| Methionine | 177 mg | 177 mg |
| Oxalates | 23.4 mg | 23.4 mg |
| Threonine | 590 mg | 590 mg |
| Tryptophan | 167 mg | 167 mg |
| Valine | 761 mg | 761 mg |
| Flavonoids | 69.4 mg | 69.5 mg |
| Histidine | 375 mg | 375 mg |
| Lutein / Zeaxanthin | 0.12 mg | 0.13 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 757 mg | 757 mg |
| Purines | 62.7 mg | 62.7 mg |
| MSG (Monosodium Glutamate) | 57.6 mg | 57.6 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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