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: Acarajé vegano recipe, with 426 g Palm oil · Choose another
| Nutrient | Acarajé vegano recipeThe recipe as it isper 100 g | Acarajé vegano with olive oilPalm oil → Olive oilper 100 g | Acarajé vegano with mustard oilPalm oil → Mustard oilper 100 g | Acarajé vegano with coconut oilPalm oil → Coconut oilper 100 g | Acarajé vegano with sunflower oilPalm oil → Sunflower oilper 100 g |
|---|---|---|---|---|---|
| Nutrient score | 25 Low | 62 Very good | 64 Very good | 25 Low | 64 Very good |
| Calories | 637 kcal | 637 kcal | 637 kcal | 641 kcal | 637 kcal |
| Total Fat | 53.9 g | 53.9 g | 53.9 g | 53.9 g | 53.9 g |
| Trans Fat | 0 g | 0 g | 0 g | 0 g | 0 g |
| Saturated Fat | 26.4 g | 7.49 g | 6.32 g | 44.1 g | 5.62 g |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Monounsaturated Fat | 19.9 g | 39 g | 31.7 g | 3.36 g | 12.5 g |
| Omega-3 Fatty Acids | 0.19 g | 0.45 g | 1.79 g | 0.088 g | 0.14 g |
| Polyunsaturated Fat | 5.3 g | 5.94 g | 11.7 g | 1.31 g | 35.3 g |
| Omega-6 Fatty Acids | 5.12 g | 5.49 g | 9.91 g | 1.23 g | 35.2 g |
| Vitamin E | 9.27 mg | 8.47 mg | 13.6 mg | 0.86 mg | 22.7 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.29 g | 0.51 g | 4.39 g | 0.15 g | 0.24 g |
| Arachidonic Acid | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g | 0 g | 31.9 g | 0 g |
| Omega-9 Fatty Acids | 19.9 g | 39 g | 13.5 g | 3.36 g | 15.6 g |
| Protein | 11.3 g | 11.3 g | 11.3 g | 11.3 g | 11.3 g |
| Water | 2.78 mL | 2.78 mL | 2.78 mL | 2.78 mL | 2.78 mL |
| Sodium | 13.1 mg | 13.1 mg | 13.1 mg | 13.1 mg | 13.1 mg |
| Total Carbohydrates | 30.3 g | 30.3 g | 30.3 g | 30.3 g | 30.3 g |
| Sugar | 4.05 g | 4.05 g | 4.05 g | 4.05 g | 4.05 g |
| Added Sugar | 0 g | 0 g | 0 g | 0 g | 0 g |
| Iron | 3.97 mg | 4.26 mg | 3.97 mg | 3.99 mg | 3.97 mg |
| Calcium | 56.4 mg | 56.9 mg | 56.4 mg | 56.9 mg | 56.4 mg |
| Fiber | 5.33 g | 5.33 g | 5.33 g | 5.33 g | 5.33 g |
| Magnesium | 85.2 mg | 85.2 mg | 85.2 mg | 85.2 mg | 85.2 mg |
| Potassium | 548 mg | 548 mg | 548 mg | 548 mg | 548 mg |
| Vitamin B12 | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Vitamin C | 1.39 mg | 1.39 mg | 1.39 mg | 1.39 mg | 1.39 mg |
| Folate (B9) | 303 mcg | 303 mcg | 303 mcg | 303 mcg | 303 mcg |
| Iodine | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Niacin (B3) | 1.16 mg | 1.16 mg | 1.16 mg | 1.16 mg | 1.16 mg |
| Phosphorus | 209 mg | 209 mg | 209 mg | 209 mg | 209 mg |
| Soluble Fiber | 1.1 g | 1.1 g | 1.1 g | 1.1 g | 1.1 g |
| Vitamin A | 0.19 mcg RAE | 0.19 mcg RAE | 0.19 mcg RAE | 0.19 mcg RAE | 0.19 mcg RAE |
| Zinc | 1.63 mg | 1.65 mg | 1.63 mg | 1.64 mg | 1.67 mg |
| Chloride | 11.8 mg | 11.8 mg | 11.8 mg | 11.8 mg | 11.8 mg |
| Choline | 43.7 mg | 43.7 mg | 43.7 mg | 43.9 mg | 43.8 mg |
| Insoluble Fiber | 7.12 g | 7.12 g | 7.12 g | 7.12 g | 7.12 g |
| Selenium | 3.97 mcg | 3.97 mcg | 3.97 mcg | 3.97 mcg | 3.97 mcg |
| Thiamin (B1) | 0.41 mg | 0.41 mg | 0.41 mg | 0.41 mg | 0.41 mg |
| Vitamin B6 | 0.27 mg | 0.27 mg | 0.27 mg | 0.27 mg | 0.27 mg |
| Riboflavin (B2) | 0.11 mg | 0.11 mg | 0.11 mg | 0.11 mg | 0.11 mg |
| Copper | 0.46 mg | 0.46 mg | 0.46 mg | 0.46 mg | 0.46 mg |
| Pantothenic Acid (B5) | 0.71 mg | 0.71 mg | 0.71 mg | 0.71 mg | 0.71 mg |
| Vitamin K | 5.09 mcg | 32.9 mcg | 0.83 mcg | 1.1 mcg | 3.71 mcg |
| Biotin (B7) | 9.63 mcg | 9.63 mcg | 9.63 mcg | 9.63 mcg | 9.63 mcg |
| Fluoride | 0.047 mg | 0.047 mg | 0.047 mg | 0.047 mg | 0.047 mg |
| Manganese | 0.83 mg | 0.83 mg | 0.83 mg | 0.83 mg | 0.83 mg |
| Molybdenum | 87.5 mcg | 87.5 mcg | 87.5 mcg | 87.5 mcg | 87.5 mcg |
| Chromium | 7.1 mcg | 7.1 mcg | 7.1 mcg | 7.1 mcg | 7.1 mcg |
| Leucine | 888 mg | 888 mg | 888 mg | 888 mg | 888 mg |
| Lysine | 757 mg | 757 mg | 757 mg | 757 mg | 757 mg |
| Polyphenols | 99.2 mg | 192 mg | 93.9 mg | 85.9 mg | 85.9 mg |
| Beta-Carotene | 15,977 mcg | 87.1 mcg | 7.29 mcg | 7.29 mcg | 7.29 mcg |
| Isoleucine | 553 mg | 553 mg | 553 mg | 553 mg | 553 mg |
| Methionine | 121 mg | 121 mg | 121 mg | 121 mg | 121 mg |
| Oxalates | 23.2 mg | 23.2 mg | 23.2 mg | 23.2 mg | 23.2 mg |
| Threonine | 434 mg | 434 mg | 434 mg | 434 mg | 434 mg |
| Tryptophan | 135 mg | 135 mg | 135 mg | 135 mg | 135 mg |
| Valine | 602 mg | 602 mg | 602 mg | 602 mg | 602 mg |
| Flavonoids | 41.1 mg | 39.5 mg | 39.5 mg | 38.5 mg | 38.5 mg |
| Histidine | 371 mg | 371 mg | 371 mg | 371 mg | 371 mg |
| Lutein / Zeaxanthin | 0.33 mg | 0.14 mg | 0.087 mg | 0.087 mg | 0.092 mg |
| Lycopene | 0.053 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Phenylalanine | 624 mg | 624 mg | 624 mg | 624 mg | 624 mg |
| Purines | 58.7 mg | 58.7 mg | 58.7 mg | 58.7 mg | 58.7 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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