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: Vegetable laksa with bok choy and tofu recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Vegetable laksa with bok choy and tofu recipeThe recipe as it isper 100 g | Vegetable laksa with bok choy and tofu with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 48 Good | 48 Good |
| Calories | 142 kcal | 142 kcal |
| Total Fat | 9.01 g | 9.01 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 5.6 g | 5.6 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.94 g | 1.39 g |
| Omega-3 Fatty Acids | 0.14 g | 0.13 g |
| Polyunsaturated Fat | 1.29 g | 0.75 g |
| Omega-6 Fatty Acids | 1.15 g | 0.62 g |
| Vitamin E | 0.38 mg | 0.38 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.16 g | 0.16 g |
| Arachidonic Acid | 0.059 mg | 0.059 mg |
| Medium-Chain Triglycerides | 3.18 g | 3.18 g |
| Omega-9 Fatty Acids | 0.74 g | 1.29 g |
| Protein | 5.51 g | 5.51 g |
| Water | 72.6 mL | 72.6 mL |
| Sodium | 231 mg | 231 mg |
| Total Carbohydrates | 11.8 g | 11.8 g |
| Sugar | 2.15 g | 2.15 g |
| Added Sugar | 0.15 g | 0.15 g |
| Iron | 1.62 mg | 1.63 mg |
| Calcium | 144 mg | 144 mg |
| Fiber | 1.9 g | 1.9 g |
| Magnesium | 36.8 mg | 36.8 mg |
| Potassium | 304 mg | 304 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 32.3 mg | 32.3 mg |
| Folate (B9) | 55.4 mcg | 55.4 mcg |
| Iodine | 0.44 mcg | 0.44 mcg |
| Niacin (B3) | 0.73 mg | 0.73 mg |
| Phosphorus | 84.5 mg | 84.5 mg |
| Soluble Fiber | 0.48 g | 0.48 g |
| Vitamin A | 161 mcg RAE | 161 mcg RAE |
| Zinc | 0.7 mg | 0.7 mg |
| Chloride | 233 mg | 233 mg |
| Choline | 17.6 mg | 17.6 mg |
| Insoluble Fiber | 0.86 g | 0.86 g |
| Selenium | 6.7 mcg | 6.7 mcg |
| Thiamin (B1) | 0.058 mg | 0.058 mg |
| Vitamin B6 | 0.18 mg | 0.18 mg |
| Riboflavin (B2) | 0.075 mg | 0.075 mg |
| Copper | 0.14 mg | 0.14 mg |
| Pantothenic Acid (B5) | 0.19 mg | 0.19 mg |
| Vitamin K | 33.5 mcg | 34 mcg |
| Biotin (B7) | 0.41 mcg | 0.41 mcg |
| Fluoride | 0.014 mg | 0.014 mg |
| Manganese | 0.54 mg | 0.54 mg |
| Molybdenum | 1.17 mcg | 1.17 mcg |
| Chromium | 0.36 mcg | 0.36 mcg |
| Leucine | 424 mg | 424 mg |
| Lysine | 301 mg | 301 mg |
| Polyphenols | 46.1 mg | 48.6 mg |
| Beta-Carotene | 1,800 mcg | 1,802 mcg |
| Isoleucine | 271 mg | 271 mg |
| Methionine | 85 mg | 85 mg |
| Oxalates | 14 mg | 14 mg |
| Threonine | 215 mg | 215 mg |
| Tryptophan | 68 mg | 68 mg |
| Valine | 303 mg | 303 mg |
| Flavonoids | 19.9 mg | 19.9 mg |
| Histidine | 163 mg | 163 mg |
| Lutein / Zeaxanthin | 0.12 mg | 0.12 mg |
| Lycopene | 0.052 mg | 0.052 mg |
| Phenylalanine | 292 mg | 292 mg |
| Purines | 26.3 mg | 26.3 mg |
| MSG (Monosodium Glutamate) | 73.9 mg | 73.9 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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