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: Wood Ear Mushroom Salad by Yeung, with 4.53 g Sesame oil · Choose another
| Nutrient | Wood Ear Mushroom Salad by YeungThe recipe as it isper 100 g | Wood Ear Mushroom Salad with olive oilSesame oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 57 Good | 57 Good |
| Calories | 45.5 kcal | 45.5 kcal |
| Total Fat | 0.99 g | 0.99 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.14 g | 0.14 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.32 g | 0.57 g |
| Omega-3 Fatty Acids | 0.018 g | 0.021 g |
| Polyunsaturated Fat | 0.42 g | 0.18 g |
| Omega-6 Fatty Acids | 0.4 g | 0.16 g |
| Vitamin E | 0.38 mg | 0.48 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.013 g | 0.016 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.31 g | 0.56 g |
| Protein | 1.72 g | 1.72 g |
| Water | 87.6 mL | 87.6 mL |
| Sodium | 355 mg | 355 mg |
| Total Carbohydrates | 8.76 g | 8.76 g |
| Sugar | 0.87 g | 0.87 g |
| Added Sugar | 0.7 g | 0.7 g |
| Iron | 4.96 mg | 4.96 mg |
| Calcium | 36.2 mg | 36.2 mg |
| Fiber | 6.36 g | 6.36 g |
| Magnesium | 18.9 mg | 18.9 mg |
| Potassium | 192 mg | 192 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 2.42 mg | 2.42 mg |
| Folate (B9) | 6.17 mcg | 6.17 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.62 mg | 0.62 mg |
| Phosphorus | 31.3 mg | 31.3 mg |
| Soluble Fiber | 2.15 g | 2.15 g |
| Vitamin A | 28.2 mcg RAE | 28.2 mcg RAE |
| Zinc | 0.28 mg | 0.28 mg |
| Chloride | 304 mg | 304 mg |
| Choline | 4.86 mg | 4.86 mg |
| Insoluble Fiber | 5.86 g | 5.86 g |
| Selenium | 0.94 mcg | 0.94 mcg |
| Thiamin (B1) | 0.024 mg | 0.024 mg |
| Vitamin B6 | 0.082 mg | 0.082 mg |
| Riboflavin (B2) | 0.037 mg | 0.037 mg |
| Copper | 0.077 mg | 0.077 mg |
| Pantothenic Acid (B5) | 0.23 mg | 0.23 mg |
| Vitamin K | 14.8 mcg | 15.2 mcg |
| Biotin (B7) | 0.44 mcg | 0.44 mcg |
| Fluoride | 0.016 mg | 0.016 mg |
| Manganese | 0.22 mg | 0.22 mg |
| Molybdenum | 0.11 mcg | 0.11 mcg |
| Chromium | 0.19 mcg | 0.19 mcg |
| Leucine | 121 mg | 121 mg |
| Lysine | 87.9 mg | 87.9 mg |
| Polyphenols | 111 mg | 112 mg |
| Beta-Carotene | 309 mcg | 310 mcg |
| Isoleucine | 75.1 mg | 75.1 mg |
| Methionine | 24.6 mg | 24.6 mg |
| Oxalates | 6.28 mg | 6.28 mg |
| Threonine | 74.3 mg | 74.3 mg |
| Tryptophan | 19.9 mg | 19.9 mg |
| Valine | 87.6 mg | 87.6 mg |
| Flavonoids | 27.8 mg | 27.8 mg |
| Histidine | 49.1 mg | 49.1 mg |
| Lutein / Zeaxanthin | 0.43 mg | 0.43 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 85.5 mg | 85.5 mg |
| Purines | 8.11 mg | 8.11 mg |
| MSG (Monosodium Glutamate) | 62.4 mg | 62.4 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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