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: Vegetarian Acarajé recipe, with 426 g Palm oil · Choose another
| Nutrient | Vegetarian Acarajé recipeThe recipe as it isper 100 g | Vegetarian Acarajé with olive oilPalm oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 28 Low | 67 Very good |
| Calories | 902 kcal | 902 kcal |
| Total Fat | 72 g | 72 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 35.2 g | 10 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 26.5 g | 52.1 g |
| Omega-3 Fatty Acids | 0.26 g | 0.62 g |
| Polyunsaturated Fat | 7.24 g | 8.09 g |
| Omega-6 Fatty Acids | 6.97 g | 7.47 g |
| Vitamin E | 11.6 mg | 10.5 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.29 g | 0.57 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 26.4 g | 51.9 g |
| Protein | 18.8 g | 18.8 g |
| Water | 0 mL | 0 mL |
| Sodium | 21.5 mg | 21.5 mg |
| Total Carbohydrates | 49.9 g | 49.9 g |
| Sugar | 6.49 g | 6.49 g |
| Added Sugar | 0 g | 0 g |
| Iron | 6.6 mg | 7 mg |
| Calcium | 92.5 mg | 93.2 mg |
| Fiber | 8.78 g | 8.78 g |
| Magnesium | 148 mg | 148 mg |
| Potassium | 913 mg | 914 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 1.85 mg | 1.85 mg |
| Folate (B9) | 502 mcg | 502 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.61 mg | 1.61 mg |
| Phosphorus | 342 mg | 342 mg |
| Soluble Fiber | 2.05 g | 2.05 g |
| Vitamin A | 1.83 mcg RAE | 1.83 mcg RAE |
| Zinc | 2.7 mg | 2.74 mg |
| Chloride | 12.6 mg | 12.6 mg |
| Choline | 111 mg | 111 mg |
| Insoluble Fiber | 11.8 g | 11.8 g |
| Selenium | 6.59 mcg | 6.59 mcg |
| Thiamin (B1) | 0.68 mg | 0.68 mg |
| Vitamin B6 | 0.45 mg | 0.45 mg |
| Riboflavin (B2) | 0.18 mg | 0.18 mg |
| Copper | 0.76 mg | 0.76 mg |
| Pantothenic Acid (B5) | 1.13 mg | 1.13 mg |
| Vitamin K | 7.83 mcg | 44.9 mcg |
| Biotin (B7) | 9.69 mcg | 9.69 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 1.22 mg | 1.22 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 1,476 mg | 1,476 mg |
| Lysine | 1,314 mg | 1,314 mg |
| Polyphenols | 336 mg | 460 mg |
| Beta-Carotene | 21,303 mcg | 116 mcg |
| Isoleucine | 918 mg | 918 mg |
| Methionine | 232 mg | 232 mg |
| Oxalates | 34 mg | 34 mg |
| Threonine | 728 mg | 728 mg |
| Tryptophan | 224 mg | 224 mg |
| Valine | 1,023 mg | 1,023 mg |
| Flavonoids | 74.5 mg | 72.4 mg |
| Histidine | 589 mg | 589 mg |
| Lutein / Zeaxanthin | 0.44 mg | 0.19 mg |
| Lycopene | 0.071 mg | 0 mg |
| Phenylalanine | 1,084 mg | 1,084 mg |
| Purines | 89.2 mg | 89.2 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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