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: Tikil Gomen recipe, with 40.8 g Vegetable oil · Choose another
| Nutrient | Tikil Gomen recipeThe recipe as it isper 100 g | Tikil Gomen with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 136 kcal | 136 kcal |
| Total Fat | 5.36 g | 5.36 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.75 g | 0.74 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.91 g | 3.74 g |
| Omega-3 Fatty Acids | 0.11 g | 0.084 g |
| Polyunsaturated Fat | 2.83 g | 0.63 g |
| Omega-6 Fatty Acids | 2.72 g | 0.55 g |
| Vitamin E | 1.03 mg | 1.03 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.1 g | 0.1 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.44 g | 3.74 g |
| Protein | 3.12 g | 3.12 g |
| Water | 69 mL | 69 mL |
| Sodium | 35.5 mg | 35.5 mg |
| Total Carbohydrates | 20.8 g | 20.8 g |
| Sugar | 6.08 g | 6.08 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.2 mg | 1.23 mg |
| Calcium | 67.4 mg | 67.4 mg |
| Fiber | 5.01 g | 5.01 g |
| Magnesium | 31.8 mg | 31.8 mg |
| Potassium | 518 mg | 519 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 55 mg | 55 mg |
| Folate (B9) | 76.8 mcg | 76.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.01 mg | 1.01 mg |
| Phosphorus | 76.4 mg | 76.4 mg |
| Soluble Fiber | 1.38 g | 1.38 g |
| Vitamin A | 131 mcg RAE | 131 mcg RAE |
| Zinc | 0.48 mg | 0.48 mg |
| Chloride | 17.9 mg | 17.9 mg |
| Choline | 22.4 mg | 22.4 mg |
| Insoluble Fiber | 3.61 g | 3.61 g |
| Selenium | 1.41 mcg | 1.41 mcg |
| Thiamin (B1) | 0.14 mg | 0.14 mg |
| Vitamin B6 | 0.37 mg | 0.37 mg |
| Riboflavin (B2) | 0.081 mg | 0.081 mg |
| Copper | 0.11 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.48 mg | 0.48 mg |
| Vitamin K | 89.9 mcg | 91.7 mcg |
| Biotin (B7) | 1.91 mcg | 1.91 mcg |
| Fluoride | 0.01 mg | 0.01 mg |
| Manganese | 0.38 mg | 0.38 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.032 mcg | 0.032 mcg |
| Leucine | 215 mg | 215 mg |
| Lysine | 185 mg | 185 mg |
| Polyphenols | 200 mg | 210 mg |
| Beta-Carotene | 1,295 mcg | 1,303 mcg |
| Isoleucine | 149 mg | 149 mg |
| Methionine | 40.9 mg | 40.9 mg |
| Oxalates | 45.5 mg | 45.5 mg |
| Threonine | 134 mg | 134 mg |
| Tryptophan | 39.2 mg | 39.2 mg |
| Valine | 173 mg | 173 mg |
| Flavonoids | 91 mg | 91.1 mg |
| Histidine | 172 mg | 172 mg |
| Lutein / Zeaxanthin | 0.08 mg | 0.085 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 153 mg | 153 mg |
| Purines | 32.7 mg | 32.7 mg |
| MSG (Monosodium Glutamate) | 56.3 mg | 56.3 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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