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 Stegt Flæsk med Persillesovs by Freja, with 40.8 g Sunflower oil · Choose another
| Nutrient | Vegan Stegt Flæsk med Persillesovs by FrejaThe recipe as it isper 100 g | Vegan Stegt Flæsk med Persillesovs with olive oilSunflower oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 79 Excellent | 78 Excellent |
| Calories | 153 kcal | 153 kcal |
| Total Fat | 11.8 g | 11.8 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.67 g | 1.82 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.74 g | 4.89 g |
| Omega-3 Fatty Acids | 0.36 g | 0.39 g |
| Polyunsaturated Fat | 5.67 g | 3.3 g |
| Omega-6 Fatty Acids | 5.31 g | 2.92 g |
| Vitamin E | 2.67 mg | 1.52 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.3 g | 0.32 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.03 g | 4.92 g |
| Protein | 8.94 g | 8.94 g |
| Water | 73.7 mL | 73.7 mL |
| Sodium | 240 mg | 240 mg |
| Total Carbohydrates | 4.05 g | 4.05 g |
| Sugar | 0.39 g | 0.39 g |
| Added Sugar | 0.13 g | 0.13 g |
| Iron | 1.6 mg | 1.62 mg |
| Calcium | 196 mg | 196 mg |
| Fiber | 0.97 g | 0.97 g |
| Magnesium | 36.5 mg | 36.5 mg |
| Potassium | 166 mg | 167 mg |
| Vitamin B12 | 0.19 mcg | 0.19 mcg |
| Vitamin D | 0.3 mcg | 0.3 mcg |
| Vitamin C | 3.71 mg | 3.71 mg |
| Folate (B9) | 21.8 mcg | 21.8 mcg |
| Iodine | 1.49 mcg | 1.49 mcg |
| Niacin (B3) | 0.39 mg | 0.39 mg |
| Phosphorus | 101 mg | 101 mg |
| Soluble Fiber | 0.26 g | 0.26 g |
| Vitamin A | 45.4 mcg RAE | 45.4 mcg RAE |
| Zinc | 0.83 mg | 0.83 mg |
| Chloride | 229 mg | 229 mg |
| Choline | 20.1 mg | 20.1 mg |
| Insoluble Fiber | 0.76 g | 0.76 g |
| Selenium | 10.1 mcg | 10.1 mcg |
| Thiamin (B1) | 0.068 mg | 0.068 mg |
| Vitamin B6 | 0.046 mg | 0.046 mg |
| Riboflavin (B2) | 0.04 mg | 0.04 mg |
| Copper | 0.22 mg | 0.22 mg |
| Pantothenic Acid (B5) | 0.099 mg | 0.099 mg |
| Vitamin K | 44.9 mcg | 47.3 mcg |
| Biotin (B7) | 1.47 mcg | 1.47 mcg |
| Fluoride | 0.052 mg | 0.052 mg |
| Manganese | 0.59 mg | 0.59 mg |
| Molybdenum | 1.32 mcg | 1.32 mcg |
| Chromium | 1.29 mcg | 1.29 mcg |
| Leucine | 696 mg | 696 mg |
| Lysine | 487 mg | 487 mg |
| Polyphenols | 36.8 mg | 45.4 mg |
| Beta-Carotene | 150 mcg | 156 mcg |
| Isoleucine | 438 mg | 438 mg |
| Methionine | 107 mg | 107 mg |
| Oxalates | 55.6 mg | 55.6 mg |
| Threonine | 351 mg | 351 mg |
| Tryptophan | 105 mg | 105 mg |
| Valine | 461 mg | 461 mg |
| Flavonoids | 26.1 mg | 26.2 mg |
| Histidine | 218 mg | 218 mg |
| Lutein / Zeaxanthin | 0.19 mg | 0.19 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 463 mg | 463 mg |
| Purines | 38.8 mg | 38.8 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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