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 Moqueca by Clarice, with 27.2 g Coconut oil · Choose another
| Nutrient | Vegan Moqueca by ClariceThe recipe as it isper 100 g | Vegan Moqueca with olive oilCoconut oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 47 Good | 48 Good |
| Calories | 81.9 kcal | 81.8 kcal |
| Total Fat | 6.71 g | 6.71 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 5.9 g | 4.87 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.32 g | 1.33 g |
| Omega-3 Fatty Acids | 0.016 g | 0.027 g |
| Polyunsaturated Fat | 0.17 g | 0.3 g |
| Omega-6 Fatty Acids | 0.15 g | 0.28 g |
| Vitamin E | 0.54 mg | 0.76 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.014 g | 0.024 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 3.36 g | 2.45 g |
| Omega-9 Fatty Acids | 0.39 g | 1.4 g |
| Protein | 1.62 g | 1.62 g |
| Water | 85.8 mL | 85.8 mL |
| Sodium | 124 mg | 124 mg |
| Total Carbohydrates | 5.42 g | 5.42 g |
| Sugar | 2.97 g | 2.97 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.93 mg | 0.93 mg |
| Calcium | 26.6 mg | 26.6 mg |
| Fiber | 1.67 g | 1.67 g |
| Magnesium | 21.8 mg | 21.8 mg |
| Potassium | 207 mg | 207 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 27.6 mg | 27.6 mg |
| Folate (B9) | 22.5 mcg | 22.5 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.46 mg | 0.46 mg |
| Phosphorus | 47.5 mg | 47.5 mg |
| Soluble Fiber | 0.46 g | 0.46 g |
| Vitamin A | 35 mcg RAE | 35 mcg RAE |
| Zinc | 0.35 mg | 0.35 mg |
| Chloride | 114 mg | 114 mg |
| Choline | 7.74 mg | 7.73 mg |
| Insoluble Fiber | 1.06 g | 1.06 g |
| Selenium | 1.91 mcg | 1.91 mcg |
| Thiamin (B1) | 0.031 mg | 0.031 mg |
| Vitamin B6 | 0.13 mg | 0.13 mg |
| Riboflavin (B2) | 0.033 mg | 0.033 mg |
| Copper | 0.12 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.16 mg | 0.16 mg |
| Vitamin K | 4.58 mcg | 5.49 mcg |
| Biotin (B7) | 0.28 mcg | 0.28 mcg |
| Fluoride | 0.004 mg | 0.004 mg |
| Manganese | 0.39 mg | 0.39 mg |
| Molybdenum | 0.034 mcg | 0.034 mcg |
| Chromium | 0.028 mcg | 0.028 mcg |
| Leucine | 105 mg | 105 mg |
| Lysine | 82.2 mg | 82.2 mg |
| Polyphenols | 66.2 mg | 69.2 mg |
| Beta-Carotene | 372 mcg | 375 mcg |
| Isoleucine | 68.9 mg | 68.9 mg |
| Methionine | 22.1 mg | 22.1 mg |
| Oxalates | 5.83 mg | 5.83 mg |
| Threonine | 64.9 mg | 64.9 mg |
| Tryptophan | 22.3 mg | 22.3 mg |
| Valine | 81.4 mg | 81.4 mg |
| Flavonoids | 30.8 mg | 30.9 mg |
| Histidine | 69.2 mg | 69.2 mg |
| Lutein / Zeaxanthin | 0.18 mg | 0.18 mg |
| Lycopene | 0.4 mg | 0.4 mg |
| Phenylalanine | 77.2 mg | 77.2 mg |
| Purines | 12.2 mg | 12.2 mg |
| MSG (Monosodium Glutamate) | 30.7 mg | 30.7 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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