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: Vinegar Napa Cabbage recipe, with 27.2 g Vegetable oil · Choose another
| Nutrient | Vinegar Napa Cabbage recipeThe recipe as it isper 100 g | Vinegar Napa Cabbage with olive oilVegetable oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 79 Excellent | 79 Excellent |
| Calories | 95.2 kcal | 95.2 kcal |
| Total Fat | 6.1 g | 6.1 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.81 g | 0.8 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.12 g | 4.08 g |
| Omega-3 Fatty Acids | 0.15 g | 0.12 g |
| Polyunsaturated Fat | 3.14 g | 0.8 g |
| Omega-6 Fatty Acids | 2.99 g | 0.67 g |
| Vitamin E | 1.5 mg | 1.5 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.14 g | 0.14 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.55 g | 4 g |
| Protein | 3.01 g | 3.01 g |
| Water | 79.6 mL | 79.6 mL |
| Sodium | 275 mg | 275 mg |
| Total Carbohydrates | 9.33 g | 9.33 g |
| Sugar | 3.84 g | 3.84 g |
| Added Sugar | 0.84 g | 0.84 g |
| Iron | 1.91 mg | 1.94 mg |
| Calcium | 220 mg | 221 mg |
| Fiber | 2.59 g | 2.59 g |
| Magnesium | 43.2 mg | 43.2 mg |
| Potassium | 569 mg | 569 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 92.4 mg | 92.4 mg |
| Folate (B9) | 160 mcg | 160 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.97 mg | 0.97 mg |
| Phosphorus | 72.2 mg | 72.2 mg |
| Soluble Fiber | 0.86 g | 0.86 g |
| Vitamin A | 51.3 mcg RAE | 51.3 mcg RAE |
| Zinc | 0.53 mg | 0.53 mg |
| Chloride | 184 mg | 184 mg |
| Choline | 17.1 mg | 17.1 mg |
| Insoluble Fiber | 2.13 g | 2.13 g |
| Selenium | 2.16 mcg | 2.16 mcg |
| Thiamin (B1) | 0.09 mg | 0.09 mg |
| Vitamin B6 | 0.52 mg | 0.52 mg |
| Riboflavin (B2) | 0.077 mg | 0.077 mg |
| Copper | 0.07 mg | 0.07 mg |
| Pantothenic Acid (B5) | 0.24 mg | 0.24 mg |
| Vitamin K | 92.6 mcg | 94.5 mcg |
| Biotin (B7) | 1.02 mcg | 1.02 mcg |
| Fluoride | 0.006 mg | 0.006 mg |
| Manganese | 0.48 mg | 0.48 mg |
| Molybdenum | 0.075 mcg | 0.075 mcg |
| Chromium | 0.15 mcg | 0.15 mcg |
| Leucine | 269 mg | 269 mg |
| Lysine | 174 mg | 174 mg |
| Polyphenols | 121 mg | 132 mg |
| Beta-Carotene | 393 mcg | 401 mcg |
| Isoleucine | 180 mg | 180 mg |
| Methionine | 49.6 mg | 49.6 mg |
| Oxalates | 41.5 mg | 41.5 mg |
| Threonine | 147 mg | 147 mg |
| Tryptophan | 47.1 mg | 47.1 mg |
| Valine | 204 mg | 204 mg |
| Flavonoids | 21.4 mg | 21.5 mg |
| Histidine | 129 mg | 129 mg |
| Lutein / Zeaxanthin | 0.16 mg | 0.17 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 162 mg | 162 mg |
| Purines | 33.4 mg | 33.4 mg |
| MSG (Monosodium Glutamate) | 37.4 mg | 37.4 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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