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 Japchae by Sri, with 27.6 g Sesame oil · Choose another
| Nutrient | Vegetarian Japchae by SriThe recipe as it isper 100 g | Vegetarian Japchae with olive oilSesame oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 57 Good | 59 Good |
| Calories | 172 kcal | 172 kcal |
| Total Fat | 5.99 g | 5.99 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.85 g | 0.84 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.22 g | 3.14 g |
| Omega-3 Fatty Acids | 0.068 g | 0.079 g |
| Polyunsaturated Fat | 2.79 g | 1.93 g |
| Omega-6 Fatty Acids | 2.72 g | 1.85 g |
| Vitamin E | 0.81 mg | 1.17 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.052 g | 0.064 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.97 g | 2.89 g |
| Protein | 1.7 g | 1.7 g |
| Water | 62.6 mL | 62.6 mL |
| Sodium | 419 mg | 419 mg |
| Total Carbohydrates | 28.9 g | 28.9 g |
| Sugar | 4.44 g | 4.44 g |
| Added Sugar | 3 g | 3 g |
| Iron | 0.81 mg | 0.82 mg |
| Calcium | 34.7 mg | 34.7 mg |
| Fiber | 1.39 g | 1.39 g |
| Magnesium | 25.9 mg | 25.9 mg |
| Potassium | 225 mg | 225 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.04 mcg | 0.04 mcg |
| Vitamin C | 6.38 mg | 6.38 mg |
| Folate (B9) | 36.9 mcg | 36.9 mcg |
| Iodine | 0.15 mcg | 0.15 mcg |
| Niacin (B3) | 0.49 mg | 0.49 mg |
| Phosphorus | 46.6 mg | 46.6 mg |
| Soluble Fiber | 0.29 g | 0.29 g |
| Vitamin A | 154 mcg RAE | 154 mcg RAE |
| Zinc | 0.39 mg | 0.39 mg |
| Chloride | 388 mg | 388 mg |
| Choline | 8.63 mg | 8.63 mg |
| Insoluble Fiber | 1.05 g | 1.05 g |
| Selenium | 1.79 mcg | 1.79 mcg |
| Thiamin (B1) | 0.035 mg | 0.035 mg |
| Vitamin B6 | 0.12 mg | 0.12 mg |
| Riboflavin (B2) | 0.066 mg | 0.066 mg |
| Copper | 0.1 mg | 0.1 mg |
| Pantothenic Acid (B5) | 0.22 mg | 0.22 mg |
| Vitamin K | 74.9 mcg | 76.2 mcg |
| Biotin (B7) | 1.35 mcg | 1.35 mcg |
| Fluoride | 0.036 mg | 0.036 mg |
| Manganese | 0.32 mg | 0.32 mg |
| Molybdenum | 0.3 mcg | 0.3 mcg |
| Chromium | 0.026 mcg | 0.026 mcg |
| Leucine | 135 mg | 135 mg |
| Lysine | 97.7 mg | 97.7 mg |
| Polyphenols | 100 mg | 104 mg |
| Beta-Carotene | 1,673 mcg | 1,677 mcg |
| Isoleucine | 82.8 mg | 82.8 mg |
| Methionine | 27.9 mg | 27.9 mg |
| Oxalates | 159 mg | 159 mg |
| Sodium Nitrite / Nitrate | 3.6 mg | 3.6 mg |
| Threonine | 76.4 mg | 76.4 mg |
| Tryptophan | 21.9 mg | 21.9 mg |
| Valine | 95.5 mg | 95.5 mg |
| Flavonoids | 34.3 mg | 34.3 mg |
| Histidine | 73.1 mg | 73.1 mg |
| Lutein / Zeaxanthin | 1.86 mg | 1.86 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 92.6 mg | 92.6 mg |
| Purines | 31.1 mg | 31.1 mg |
| MSG (Monosodium Glutamate) | 316 mg | 316 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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