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 bhurji by Priya, with 13.6 g Vegetable oil · Choose another
| Nutrient | Tofu bhurji by PriyaThe recipe as it isper 100 g | Tofu bhurji with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 91 Excellent | 91 Excellent |
| Calories | 180 kcal | 180 kcal |
| Total Fat | 11 g | 11 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.6 g | 1.6 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.86 g | 2.94 g |
| Omega-3 Fatty Acids | 0.37 g | 0.35 g |
| Polyunsaturated Fat | 3.81 g | 2.51 g |
| Omega-6 Fatty Acids | 3.45 g | 2.16 g |
| Vitamin E | 0.93 mg | 0.93 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.44 g | 0.44 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.84 g | 3.2 g |
| Protein | 16.3 g | 16.3 g |
| Water | 63.5 mL | 63.5 mL |
| Sodium | 19.2 mg | 19.2 mg |
| Total Carbohydrates | 7.99 g | 7.99 g |
| Sugar | 3.07 g | 3.07 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.95 mg | 2.97 mg |
| Calcium | 330 mg | 330 mg |
| Fiber | 3.01 g | 3.01 g |
| Magnesium | 60.4 mg | 60.4 mg |
| Potassium | 296 mg | 296 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 13.7 mg | 13.7 mg |
| Folate (B9) | 29.7 mcg | 29.7 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.56 mg | 0.56 mg |
| Phosphorus | 117 mg | 117 mg |
| Soluble Fiber | 0.62 g | 0.62 g |
| Vitamin A | 38.1 mcg RAE | 38.1 mcg RAE |
| Zinc | 1.58 mg | 1.58 mg |
| Chloride | 10.1 mg | 10.1 mg |
| Choline | 31.2 mg | 31.2 mg |
| Insoluble Fiber | 1.36 g | 1.36 g |
| Selenium | 16.8 mcg | 16.8 mcg |
| Thiamin (B1) | 0.11 mg | 0.11 mg |
| Vitamin B6 | 0.15 mg | 0.15 mg |
| Riboflavin (B2) | 0.083 mg | 0.083 mg |
| Copper | 0.25 mg | 0.25 mg |
| Pantothenic Acid (B5) | 0.21 mg | 0.21 mg |
| Vitamin K | 23.4 mcg | 24.5 mcg |
| Biotin (B7) | 0.47 mcg | 0.47 mcg |
| Fluoride | 0.007 mg | 0.007 mg |
| Manganese | 0.87 mg | 0.87 mg |
| Molybdenum | 0.015 mcg | 0.015 mcg |
| Chromium | 0.018 mcg | 0.018 mcg |
| Leucine | 1,255 mg | 1,255 mg |
| Lysine | 977 mg | 977 mg |
| Polyphenols | 186 mg | 192 mg |
| Beta-Carotene | 440 mcg | 444 mcg |
| Isoleucine | 792 mg | 792 mg |
| Methionine | 233 mg | 233 mg |
| Oxalates | 22.4 mg | 22.4 mg |
| Threonine | 612 mg | 612 mg |
| Tryptophan | 188 mg | 188 mg |
| Valine | 844 mg | 844 mg |
| Flavonoids | 94.4 mg | 94.5 mg |
| Histidine | 459 mg | 459 mg |
| Lutein / Zeaxanthin | 0.67 mg | 0.67 mg |
| Lycopene | 0.86 mg | 0.86 mg |
| Phenylalanine | 883 mg | 883 mg |
| Purines | 59.9 mg | 59.9 mg |
| MSG (Monosodium Glutamate) | 82 mg | 82 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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