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: Toor dal tadka split peas curry recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Toor dal tadka split peas curry recipeThe recipe as it isper 100 g | Toor dal tadka split peas curry with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 89 Excellent | 89 Excellent |
| Calories | 89.5 kcal | 89.5 kcal |
| Total Fat | 2.64 g | 2.64 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.37 g | 0.36 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.91 g | 1.73 g |
| Omega-3 Fatty Acids | 0.05 g | 0.039 g |
| Polyunsaturated Fat | 1.38 g | 0.41 g |
| Omega-6 Fatty Acids | 1.33 g | 0.37 g |
| Vitamin E | 0.49 mg | 0.49 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.036 g | 0.036 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.68 g | 1.7 g |
| Protein | 4.19 g | 4.19 g |
| Water | 79.5 mL | 79.5 mL |
| Sodium | 7.97 mg | 7.97 mg |
| Total Carbohydrates | 12.4 g | 12.4 g |
| Sugar | 2.09 g | 2.09 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.56 mg | 1.57 mg |
| Calcium | 22.3 mg | 22.3 mg |
| Fiber | 3.05 g | 3.05 g |
| Magnesium | 26.8 mg | 26.8 mg |
| Potassium | 268 mg | 268 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 4.67 mg | 4.67 mg |
| Folate (B9) | 80.9 mcg | 80.9 mcg |
| Iodine | 0.34 mcg | 0.34 mcg |
| Niacin (B3) | 0.57 mg | 0.57 mg |
| Phosphorus | 71.6 mg | 71.6 mg |
| Soluble Fiber | 0.69 g | 0.69 g |
| Vitamin A | 11.2 mcg RAE | 11.2 mcg RAE |
| Zinc | 0.54 mg | 0.54 mg |
| Chloride | 7.15 mg | 7.15 mg |
| Choline | 17.6 mg | 17.6 mg |
| Insoluble Fiber | 2.68 g | 2.68 g |
| Selenium | 1.64 mcg | 1.64 mcg |
| Thiamin (B1) | 0.12 mg | 0.12 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.037 mg | 0.037 mg |
| Copper | 0.18 mg | 0.18 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.25 mg |
| Vitamin K | 6.43 mcg | 7.23 mcg |
| Biotin (B7) | 2.7 mcg | 2.7 mcg |
| Fluoride | 0.02 mg | 0.02 mg |
| Manganese | 0.33 mg | 0.33 mg |
| Molybdenum | 20.1 mcg | 20.1 mcg |
| Chromium | 4.22 mcg | 4.22 mcg |
| Leucine | 119 mg | 119 mg |
| Lysine | 96.3 mg | 96.3 mg |
| Polyphenols | 71 mg | 75.5 mg |
| Beta-Carotene | 125 mcg | 129 mcg |
| Isoleucine | 78 mg | 78 mg |
| Methionine | 24.1 mg | 24.1 mg |
| Oxalates | 5.2 mg | 5.2 mg |
| Threonine | 70.2 mg | 70.2 mg |
| Tryptophan | 20.3 mg | 20.3 mg |
| Valine | 90.1 mg | 90.1 mg |
| Flavonoids | 29.3 mg | 29.3 mg |
| Histidine | 115 mg | 115 mg |
| Lutein / Zeaxanthin | 0.16 mg | 0.16 mg |
| Lycopene | 0.32 mg | 0.32 mg |
| Phenylalanine | 101 mg | 101 mg |
| Purines | 18.6 mg | 18.6 mg |
| MSG (Monosodium Glutamate) | 30.8 mg | 30.8 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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