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: Vegan Frikadeller by Freja, with 40.8 g Vegetable oil · Choose another
| Nutrient | Vegan Frikadeller by FrejaThe recipe as it isper 100 g | Vegan Frikadeller with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 78 Excellent | 78 Excellent |
| Calories | 185 kcal | 185 kcal |
| Total Fat | 11.5 g | 11.5 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.67 g | 1.65 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.07 g | 5.51 g |
| Omega-3 Fatty Acids | 0.24 g | 0.21 g |
| Polyunsaturated Fat | 4.9 g | 1.97 g |
| Omega-6 Fatty Acids | 4.66 g | 1.77 g |
| Vitamin E | 1.12 mg | 1.12 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.25 g | 0.25 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.58 g | 5.64 g |
| Protein | 9.6 g | 9.6 g |
| Water | 65 mL | 65 mL |
| Sodium | 192 mg | 192 mg |
| Total Carbohydrates | 12.9 g | 12.9 g |
| Sugar | 1.65 g | 1.65 g |
| Added Sugar | 0.22 g | 0.22 g |
| Iron | 1.94 mg | 1.97 mg |
| Calcium | 160 mg | 160 mg |
| Fiber | 1.97 g | 1.97 g |
| Magnesium | 44.1 mg | 44.1 mg |
| Potassium | 145 mg | 145 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 2.01 mg | 2.01 mg |
| Folate (B9) | 21.6 mcg | 21.6 mcg |
| Iodine | 0.044 mcg | 0.044 mcg |
| Niacin (B3) | 0.43 mg | 0.43 mg |
| Phosphorus | 96.5 mg | 96.5 mg |
| Soluble Fiber | 0.51 g | 0.51 g |
| Vitamin A | 0.5 mcg RAE | 0.5 mcg RAE |
| Zinc | 1.14 mg | 1.14 mg |
| Chloride | 175 mg | 175 mg |
| Choline | 18.8 mg | 18.8 mg |
| Insoluble Fiber | 1.33 g | 1.33 g |
| Selenium | 12.2 mcg | 12.2 mcg |
| Thiamin (B1) | 0.13 mg | 0.13 mg |
| Vitamin B6 | 0.076 mg | 0.076 mg |
| Riboflavin (B2) | 0.058 mg | 0.058 mg |
| Copper | 0.17 mg | 0.17 mg |
| Pantothenic Acid (B5) | 0.22 mg | 0.22 mg |
| Vitamin K | 3.6 mcg | 6.01 mcg |
| Biotin (B7) | 2.05 mcg | 2.05 mcg |
| Fluoride | 0.01 mg | 0.01 mg |
| Manganese | 0.87 mg | 0.87 mg |
| Molybdenum | 0.39 mcg | 0.39 mcg |
| Chromium | 0.21 mcg | 0.21 mcg |
| Leucine | 749 mg | 749 mg |
| Lysine | 528 mg | 528 mg |
| Polyphenols | 92.1 mg | 106 mg |
| Beta-Carotene | 11.3 mcg | 21.5 mcg |
| Isoleucine | 461 mg | 461 mg |
| Methionine | 144 mg | 144 mg |
| Oxalates | 9.46 mg | 9.46 mg |
| Threonine | 354 mg | 354 mg |
| Tryptophan | 116 mg | 116 mg |
| Valine | 497 mg | 497 mg |
| Flavonoids | 32.6 mg | 32.8 mg |
| Histidine | 255 mg | 255 mg |
| Lutein / Zeaxanthin | 0.065 mg | 0.071 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 522 mg | 522 mg |
| Purines | 34.5 mg | 34.5 mg |
| MSG (Monosodium Glutamate) | 31.2 mg | 31.2 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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