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 stir fry recipe, with 40.8 g Vegetable oil · Choose another
| Nutrient | Tofu stir fry recipeThe recipe as it isper 100 g | Tofu stir fry with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 73 Very good | 73 Very good |
| Calories | 166 kcal | 166 kcal |
| Total Fat | 10.7 g | 10.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.55 g | 1.54 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.47 g | 4.2 g |
| Omega-3 Fatty Acids | 0.3 g | 0.28 g |
| Polyunsaturated Fat | 4.28 g | 2.22 g |
| Omega-6 Fatty Acids | 3.98 g | 1.94 g |
| Vitamin E | 1.02 mg | 1.02 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.31 g | 0.31 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.85 g | 4.01 g |
| Protein | 11.7 g | 11.7 g |
| Water | 67 mL | 67 mL |
| Sodium | 478 mg | 478 mg |
| Total Carbohydrates | 9.43 g | 9.43 g |
| Sugar | 3.19 g | 3.19 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.01 mg | 2.04 mg |
| Calcium | 226 mg | 227 mg |
| Fiber | 1.9 g | 1.9 g |
| Magnesium | 47.2 mg | 47.2 mg |
| Potassium | 256 mg | 256 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 40.9 mg | 40.9 mg |
| Folate (B9) | 25.1 mcg | 25.1 mcg |
| Iodine | 0.29 mcg | 0.29 mcg |
| Niacin (B3) | 0.49 mg | 0.49 mg |
| Phosphorus | 123 mg | 123 mg |
| Soluble Fiber | 0.55 g | 0.55 g |
| Vitamin A | 92.7 mcg RAE | 92.7 mcg RAE |
| Zinc | 1.21 mg | 1.21 mg |
| Chloride | 435 mg | 435 mg |
| Choline | 23.3 mg | 23.3 mg |
| Insoluble Fiber | 1.17 g | 1.17 g |
| Selenium | 12.3 mcg | 12.3 mcg |
| Thiamin (B1) | 0.091 mg | 0.091 mg |
| Vitamin B6 | 0.17 mg | 0.17 mg |
| Riboflavin (B2) | 0.096 mg | 0.096 mg |
| Copper | 0.17 mg | 0.17 mg |
| Pantothenic Acid (B5) | 0.23 mg | 0.23 mg |
| Vitamin K | 23 mcg | 24.7 mcg |
| Biotin (B7) | 1.66 mcg | 1.66 mcg |
| Fluoride | 0.013 mg | 0.013 mg |
| Manganese | 0.8 mg | 0.8 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.03 mcg | 0.03 mcg |
| Leucine | 542 mg | 542 mg |
| Lysine | 381 mg | 381 mg |
| Polyphenols | 76.4 mg | 86 mg |
| Beta-Carotene | 743 mcg | 751 mcg |
| Isoleucine | 337 mg | 337 mg |
| Methionine | 120 mg | 120 mg |
| Oxalates | 33.1 mg | 33.1 mg |
| Threonine | 281 mg | 281 mg |
| Tryptophan | 102 mg | 102 mg |
| Valine | 369 mg | 369 mg |
| Flavonoids | 31.3 mg | 31.4 mg |
| Histidine | 290 mg | 290 mg |
| Lutein / Zeaxanthin | 0.37 mg | 0.38 mg |
| Lycopene | 0.085 mg | 0.085 mg |
| Phenylalanine | 386 mg | 386 mg |
| Purines | 52.8 mg | 52.8 mg |
| MSG (Monosodium Glutamate) | 88 mg | 88 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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