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: Besan Chilla chickpea pancake by Priya, with 27.2 g Vegetable oil · Choose another
| Nutrient | Besan Chilla chickpea pancake by PriyaThe recipe as it isper 100 g | Besan Chilla chickpea pancake with olive oilVegetable oil → Olive oilper 100 g | Besan Chilla chickpea pancake with mustard oilVegetable oil → Mustard oilper 100 g | Besan Chilla chickpea pancake with coconut oilVegetable oil → Coconut oilper 100 g | Besan Chilla chickpea pancake with sunflower oilVegetable oil → Sunflower oilper 100 g |
|---|---|---|---|---|---|
| Nutrient score | 89 Excellent | 89 Excellent | 89 Excellent | 55 Good | 89 Excellent |
| Calories | 164 kcal | 164 kcal | 164 kcal | 165 kcal | 164 kcal |
| Total Fat | 7.96 g | 7.96 g | 7.96 g | 7.96 g | 7.96 g |
| Trans Fat | 0 g | 0 g | 0 g | 0 g | 0 g |
| Saturated Fat | 1.04 g | 1.03 g | 0.89 g | 5.18 g | 0.82 g |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Monounsaturated Fat | 2.65 g | 4.83 g | 3.99 g | 0.78 g | 1.81 g |
| Omega-3 Fatty Acids | 0.12 g | 0.09 g | 0.24 g | 0.048 g | 0.053 g |
| Polyunsaturated Fat | 3.71 g | 1.11 g | 1.77 g | 0.59 g | 4.45 g |
| Omega-6 Fatty Acids | 3.59 g | 1.02 g | 1.53 g | 0.54 g | 4.4 g |
| Vitamin E | 1.27 mg | 1.27 mg | 1.85 mg | 0.41 mg | 2.89 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) | 0.094 g | 0.094 g | 0.54 g | 0.053 g | 0.064 g |
| Arachidonic Acid | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g | 0 g | 3.63 g | 0 g |
| Omega-9 Fatty Acids | 2.03 g | 4.75 g | 1.85 g | 0.7 g | 2.08 g |
| Protein | 6.49 g | 6.49 g | 6.49 g | 6.49 g | 6.49 g |
| Water | 66.5 mL | 66.5 mL | 66.5 mL | 66.5 mL | 66.5 mL |
| Sodium | 14.7 mg | 14.7 mg | 14.7 mg | 14.7 mg | 14.7 mg |
| Total Carbohydrates | 19 g | 19 g | 19 g | 19 g | 19 g |
| Sugar | 4.45 g | 4.45 g | 4.45 g | 4.45 g | 4.45 g |
| Added Sugar | 0 g | 0 g | 0 g | 0 g | 0 g |
| Iron | 1.59 mg | 1.62 mg | 1.59 mg | 1.59 mg | 1.59 mg |
| Calcium | 26.3 mg | 26.3 mg | 26.3 mg | 26.3 mg | 26.3 mg |
| Fiber | 3.76 g | 3.76 g | 3.76 g | 3.76 g | 3.76 g |
| Magnesium | 50.5 mg | 50.5 mg | 50.5 mg | 50.5 mg | 50.5 mg |
| Potassium | 320 mg | 320 mg | 320 mg | 320 mg | 320 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 | 7.55 mg | 7.55 mg | 7.55 mg | 7.55 mg | 7.55 mg |
| Folate (B9) | 125 mcg | 125 mcg | 125 mcg | 125 mcg | 125 mcg |
| Iodine | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Niacin (B3) | 0.7 mg | 0.7 mg | 0.7 mg | 0.7 mg | 0.7 mg |
| Phosphorus | 98.3 mg | 98.3 mg | 98.3 mg | 98.3 mg | 98.3 mg |
| Soluble Fiber | 0.71 g | 0.71 g | 0.71 g | 0.71 g | 0.71 g |
| Vitamin A | 24.1 mcg RAE | 24.1 mcg RAE | 24.1 mcg RAE | 24.1 mcg RAE | 24.1 mcg RAE |
| Zinc | 0.85 mg | 0.85 mg | 0.85 mg | 0.85 mg | 0.86 mg |
| Chloride | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Choline | 28.1 mg | 28.1 mg | 28.1 mg | 28.1 mg | 28.1 mg |
| Insoluble Fiber | 3.22 g | 3.22 g | 3.22 g | 3.22 g | 3.22 g |
| Selenium | 2.42 mcg | 2.42 mcg | 2.42 mcg | 2.42 mcg | 2.42 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg | 0.15 mg | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.19 mg | 0.19 mg | 0.19 mg | 0.19 mg | 0.19 mg |
| Riboflavin (B2) | 0.056 mg | 0.056 mg | 0.056 mg | 0.056 mg | 0.056 mg |
| Copper | 0.19 mg | 0.19 mg | 0.19 mg | 0.19 mg | 0.19 mg |
| Pantothenic Acid (B5) | 0.51 mg | 0.51 mg | 0.51 mg | 0.51 mg | 0.51 mg |
| Vitamin K | 25 mcg | 27.1 mcg | 23.5 mcg | 23.5 mcg | 23.8 mcg |
| Biotin (B7) | 0.3 mcg | 0.3 mcg | 0.3 mcg | 0.3 mcg | 0.3 mcg |
| Fluoride | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Manganese | 0.52 mg | 0.52 mg | 0.52 mg | 0.52 mg | 0.52 mg |
| Molybdenum | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Leucine | 518 mg | 518 mg | 518 mg | 518 mg | 518 mg |
| Lysine | 411 mg | 411 mg | 411 mg | 411 mg | 411 mg |
| Polyphenols | 138 mg | 150 mg | 139 mg | 138 mg | 138 mg |
| Beta-Carotene | 273 mcg | 282 mcg | 273 mcg | 273 mcg | 273 mcg |
| Isoleucine | 302 mg | 302 mg | 302 mg | 302 mg | 302 mg |
| Methionine | 77 mg | 77 mg | 77 mg | 77 mg | 77 mg |
| Oxalates | 18.8 mg | 18.8 mg | 18.8 mg | 18.8 mg | 18.8 mg |
| Threonine | 261 mg | 261 mg | 261 mg | 261 mg | 261 mg |
| Tryptophan | 75.9 mg | 75.9 mg | 75.9 mg | 75.9 mg | 75.9 mg |
| Valine | 334 mg | 334 mg | 334 mg | 334 mg | 334 mg |
| Flavonoids | 67.1 mg | 67.2 mg | 67.2 mg | 67.1 mg | 67.1 mg |
| Histidine | 234 mg | 234 mg | 234 mg | 234 mg | 234 mg |
| Lutein / Zeaxanthin | 0.66 mg | 0.66 mg | 0.66 mg | 0.66 mg | 0.66 mg |
| Lycopene | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Phenylalanine | 369 mg | 369 mg | 369 mg | 369 mg | 369 mg |
| Purines | 27.8 mg | 27.8 mg | 27.8 mg | 27.8 mg | 27.8 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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