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: Tofu n Mushroom Teriyaki Stir-Fry for Vitamin D recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Tofu n Mushroom Teriyaki Stir-Fry for Vitamin D recipeThe recipe as it isper 100 g | Tofu n Mushroom Teriyaki Stir-Fry for Vitamin D with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 67 Very good | 67 Very good |
| Calories | 236 kcal | 236 kcal |
| Total Fat | 8.59 g | 8.59 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.25 g | 1.25 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.7 g | 2.93 g |
| Omega-3 Fatty Acids | 0.26 g | 0.24 g |
| Polyunsaturated Fat | 3.63 g | 2.17 g |
| Omega-6 Fatty Acids | 3.38 g | 1.93 g |
| Vitamin E | 0.57 mg | 0.57 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.27 g | 0.27 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.56 g | 3.09 g |
| Protein | 21.1 g | 21.1 g |
| Water | 39.5 mL | 39.5 mL |
| Sodium | 504 mg | 504 mg |
| Total Carbohydrates | 29.3 g | 29.3 g |
| Sugar | 4.16 g | 4.16 g |
| Added Sugar | 0 g | 0 g |
| Iron | 5.11 mg | 5.13 mg |
| Calcium | 193 mg | 193 mg |
| Fiber | 10.6 g | 10.6 g |
| Magnesium | 77.4 mg | 77.4 mg |
| Potassium | 1,323 mg | 1,323 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.94 mcg | 0.94 mcg |
| Vitamin C | 1.19 mg | 1.19 mg |
| Folate (B9) | 22.2 mcg | 22.2 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.97 mg | 2.97 mg |
| Phosphorus | 213 mg | 213 mg |
| Soluble Fiber | 3.04 g | 3.04 g |
| Vitamin A | 1.88 mcg RAE | 1.88 mcg RAE |
| Zinc | 3.86 mg | 3.86 mg |
| Chloride | 451 mg | 451 mg |
| Choline | 55.6 mg | 55.6 mg |
| Insoluble Fiber | 7.32 g | 7.32 g |
| Selenium | 19.7 mcg | 19.7 mcg |
| Thiamin (B1) | 0.076 mg | 0.076 mg |
| Vitamin B6 | 0.15 mg | 0.15 mg |
| Riboflavin (B2) | 0.21 mg | 0.21 mg |
| Copper | 2.1 mg | 2.1 mg |
| Pantothenic Acid (B5) | 0.62 mg | 0.62 mg |
| Vitamin K | 8.68 mcg | 9.88 mcg |
| Biotin (B7) | 1.23 mcg | 1.23 mcg |
| Fluoride | 0.009 mg | 0.009 mg |
| Manganese | 1.12 mg | 1.12 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.021 mcg | 0.021 mcg |
| Leucine | 1,201 mg | 1,201 mg |
| Lysine | 918 mg | 918 mg |
| Polyphenols | 383 mg | 389 mg |
| Beta-Carotene | 45 mcg | 50.1 mcg |
| Isoleucine | 789 mg | 789 mg |
| Methionine | 234 mg | 234 mg |
| Oxalates | 13.4 mg | 13.4 mg |
| Threonine | 666 mg | 666 mg |
| Tryptophan | 204 mg | 204 mg |
| Valine | 895 mg | 895 mg |
| Flavonoids | 72 mg | 72 mg |
| Histidine | 478 mg | 478 mg |
| Lutein / Zeaxanthin | 0.1 mg | 0.1 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 881 mg | 881 mg |
| Purines | 163 mg | 163 mg |
| MSG (Monosodium Glutamate) | 93.5 mg | 93.5 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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