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: Thai green curry with vegetables by Wu, with 13.6 g Coconut oil · Choose another
| Nutrient | Thai green curry with vegetables by WuThe recipe as it isper 100 g | Thai green curry with vegetables with olive oilCoconut oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 46 Good | 47 Good |
| Calories | 153 kcal | 153 kcal |
| Total Fat | 12.9 g | 12.9 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 9.74 g | 8.96 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.73 g | 1.49 g |
| Omega-3 Fatty Acids | 0.099 g | 0.11 g |
| Polyunsaturated Fat | 0.7 g | 0.8 g |
| Omega-6 Fatty Acids | 0.6 g | 0.69 g |
| Vitamin E | 0.49 mg | 0.65 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.13 g | 0.13 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 6.52 g | 5.84 g |
| Omega-9 Fatty Acids | 0.49 g | 1.25 g |
| Protein | 5.54 g | 5.54 g |
| Water | 74.4 mL | 74.4 mL |
| Sodium | 209 mg | 209 mg |
| Total Carbohydrates | 6.29 g | 6.29 g |
| Sugar | 3.04 g | 3.04 g |
| Added Sugar | 0.42 g | 0.42 g |
| Iron | 1.69 mg | 1.7 mg |
| Calcium | 96.6 mg | 96.6 mg |
| Fiber | 2.39 g | 2.39 g |
| Magnesium | 37.2 mg | 37.2 mg |
| Potassium | 250 mg | 250 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 33.8 mg | 33.8 mg |
| Folate (B9) | 30.4 mcg | 30.4 mcg |
| Iodine | 0.41 mcg | 0.41 mcg |
| Niacin (B3) | 0.58 mg | 0.58 mg |
| Phosphorus | 85.4 mg | 85.4 mg |
| Soluble Fiber | 0.54 g | 0.54 g |
| Vitamin A | 36.1 mcg RAE | 36.1 mcg RAE |
| Zinc | 0.77 mg | 0.77 mg |
| Chloride | 284 mg | 284 mg |
| Choline | 15.7 mg | 15.7 mg |
| Insoluble Fiber | 0.91 g | 0.91 g |
| Selenium | 6.94 mcg | 6.94 mcg |
| Thiamin (B1) | 0.052 mg | 0.052 mg |
| Vitamin B6 | 0.13 mg | 0.13 mg |
| Riboflavin (B2) | 0.058 mg | 0.058 mg |
| Copper | 0.19 mg | 0.19 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.25 mg |
| Vitamin K | 26.1 mcg | 26.8 mcg |
| Biotin (B7) | 0.51 mcg | 0.51 mcg |
| Fluoride | 0.007 mg | 0.007 mg |
| Manganese | 0.65 mg | 0.65 mg |
| Molybdenum | 0.081 mcg | 0.081 mcg |
| Chromium | 0.049 mcg | 0.049 mcg |
| Leucine | 408 mg | 408 mg |
| Lysine | 313 mg | 313 mg |
| Polyphenols | 69.7 mg | 72 mg |
| Beta-Carotene | 389 mcg | 390 mcg |
| Isoleucine | 257 mg | 257 mg |
| Methionine | 81.6 mg | 81.6 mg |
| Oxalates | 7.91 mg | 7.91 mg |
| Threonine | 212 mg | 212 mg |
| Tryptophan | 65.6 mg | 65.6 mg |
| Valine | 286 mg | 286 mg |
| Flavonoids | 23 mg | 23 mg |
| Histidine | 149 mg | 149 mg |
| Lutein / Zeaxanthin | 0.53 mg | 0.53 mg |
| Lycopene | 0.064 mg | 0.064 mg |
| Phenylalanine | 294 mg | 294 mg |
| Purines | 23.7 mg | 23.7 mg |
| MSG (Monosodium Glutamate) | 117 mg | 117 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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