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: Misir Wot by Debbie, with 55.2 g Vegetable oil · Choose another
| Nutrient | Misir Wot by DebbieThe recipe as it isper 100 g | Misir Wot with olive oilVegetable oil → Olive oilper 100 g | Misir Wot with mustard oilVegetable oil → Mustard oilper 100 g | Misir Wot with coconut oilVegetable oil → Coconut oilper 100 g | Misir Wot with sunflower oilVegetable oil → Sunflower oilper 100 g |
|---|---|---|---|---|---|
| Nutrient score | 88 Excellent | 88 Excellent | 88 Excellent | 61 Very good | 88 Excellent |
| Calories | 178 kcal | 178 kcal | 178 kcal | 179 kcal | 178 kcal |
| Total Fat | 6.39 g | 6.39 g | 6.39 g | 6.39 g | 6.39 g |
| Trans Fat | 0 g | 0 g | 0 g | 0 g | 0 g |
| Saturated Fat | 0.9 g | 0.89 g | 0.76 g | 4.88 g | 0.69 g |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Monounsaturated Fat | 2.29 g | 4.38 g | 3.58 g | 0.49 g | 1.48 g |
| Omega-3 Fatty Acids | 0.12 g | 0.086 g | 0.23 g | 0.046 g | 0.051 g |
| Polyunsaturated Fat | 3.35 g | 0.85 g | 1.48 g | 0.35 g | 4.06 g |
| Omega-6 Fatty Acids | 3.24 g | 0.77 g | 1.25 g | 0.3 g | 4.01 g |
| Vitamin E | 1.42 mg | 1.42 mg | 1.98 mg | 0.59 mg | 2.97 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) | 0.072 g | 0.072 g | 0.5 g | 0.033 g | 0.043 g |
| Arachidonic Acid | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g | 0 g | 3.49 g | 0 g |
| Omega-9 Fatty Acids | 1.71 g | 4.33 g | 1.54 g | 0.43 g | 1.76 g |
| Protein | 7.91 g | 7.91 g | 7.91 g | 7.91 g | 7.91 g |
| Water | 61.7 mL | 61.7 mL | 61.7 mL | 61.7 mL | 61.7 mL |
| Sodium | 40.1 mg | 40.1 mg | 40.1 mg | 40.1 mg | 40.1 mg |
| Total Carbohydrates | 23.2 g | 23.2 g | 23.2 g | 23.2 g | 23.2 g |
| Sugar | 3.29 g | 3.29 g | 3.29 g | 3.29 g | 3.29 g |
| Added Sugar | 0 g | 0 g | 0 g | 0 g | 0 g |
| Iron | 2.56 mg | 2.59 mg | 2.56 mg | 2.56 mg | 2.56 mg |
| Calcium | 38.1 mg | 38.2 mg | 38.1 mg | 38.2 mg | 38.1 mg |
| Fiber | 9.78 g | 9.78 g | 9.78 g | 9.78 g | 9.78 g |
| Magnesium | 32.7 mg | 32.7 mg | 32.7 mg | 32.7 mg | 32.7 mg |
| Potassium | 390 mg | 390 mg | 390 mg | 390 mg | 390 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 | 5.58 mg | 5.58 mg | 5.58 mg | 5.58 mg | 5.58 mg |
| Folate (B9) | 139 mcg | 139 mcg | 139 mcg | 139 mcg | 139 mcg |
| Iodine | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Niacin (B3) | 1.03 mg | 1.03 mg | 1.03 mg | 1.03 mg | 1.03 mg |
| Phosphorus | 135 mg | 135 mg | 135 mg | 135 mg | 135 mg |
| Soluble Fiber | 0.97 g | 0.97 g | 0.97 g | 0.97 g | 0.97 g |
| Vitamin A | 37.8 mcg RAE | 37.8 mcg RAE | 37.8 mcg RAE | 37.8 mcg RAE | 37.8 mcg RAE |
| Zinc | 1.44 mg | 1.45 mg | 1.44 mg | 1.44 mg | 1.45 mg |
| Chloride | 3.5 mg | 3.5 mg | 3.5 mg | 3.5 mg | 3.5 mg |
| Choline | 30.8 mg | 30.8 mg | 30.8 mg | 30.8 mg | 30.8 mg |
| Insoluble Fiber | 4.42 g | 4.42 g | 4.42 g | 4.42 g | 4.42 g |
| Selenium | 2.81 mcg | 2.81 mcg | 2.81 mcg | 2.81 mcg | 2.81 mcg |
| Thiamin (B1) | 0.27 mg | 0.27 mg | 0.27 mg | 0.27 mg | 0.27 mg |
| Vitamin B6 | 0.27 mg | 0.27 mg | 0.27 mg | 0.27 mg | 0.27 mg |
| Riboflavin (B2) | 0.088 mg | 0.088 mg | 0.088 mg | 0.088 mg | 0.088 mg |
| Copper | 0.3 mg | 0.3 mg | 0.3 mg | 0.3 mg | 0.3 mg |
| Pantothenic Acid (B5) | 0.67 mg | 0.67 mg | 0.67 mg | 0.67 mg | 0.67 mg |
| Vitamin K | 4.29 mcg | 6.36 mcg | 2.86 mcg | 2.89 mcg | 3.17 mcg |
| Biotin (B7) | 4.55 mcg | 4.55 mcg | 4.55 mcg | 4.55 mcg | 4.55 mcg |
| Fluoride | 0.003 mg | 0.003 mg | 0.003 mg | 0.003 mg | 0.003 mg |
| Manganese | 0.56 mg | 0.56 mg | 0.56 mg | 0.56 mg | 0.56 mg |
| Molybdenum | 0.35 mcg | 0.35 mcg | 0.35 mcg | 0.35 mcg | 0.35 mcg |
| Chromium | 0.31 mcg | 0.31 mcg | 0.31 mcg | 0.31 mcg | 0.31 mcg |
| Leucine | 594 mg | 594 mg | 594 mg | 594 mg | 594 mg |
| Lysine | 514 mg | 514 mg | 514 mg | 514 mg | 514 mg |
| Polyphenols | 165 mg | 177 mg | 166 mg | 165 mg | 165 mg |
| Beta-Carotene | 155 mcg | 164 mcg | 155 mcg | 155 mcg | 155 mcg |
| Isoleucine | 344 mg | 344 mg | 344 mg | 344 mg | 344 mg |
| Methionine | 79.9 mg | 79.9 mg | 79.9 mg | 79.9 mg | 79.9 mg |
| Oxalates | 17.9 mg | 17.9 mg | 17.9 mg | 17.9 mg | 17.9 mg |
| Threonine | 289 mg | 289 mg | 289 mg | 289 mg | 289 mg |
| Tryptophan | 83.4 mg | 83.4 mg | 83.4 mg | 83.4 mg | 83.4 mg |
| Valine | 406 mg | 406 mg | 406 mg | 406 mg | 406 mg |
| Flavonoids | 100 mg | 100 mg | 100 mg | 100 mg | 100 mg |
| Histidine | 255 mg | 255 mg | 255 mg | 255 mg | 255 mg |
| Lutein / Zeaxanthin | 0.15 mg | 0.15 mg | 0.15 mg | 0.15 mg | 0.15 mg |
| Lycopene | 1.54 mg | 1.54 mg | 1.54 mg | 1.54 mg | 1.54 mg |
| Phenylalanine | 427 mg | 427 mg | 427 mg | 427 mg | 427 mg |
| Purines | 44.2 mg | 44.2 mg | 44.2 mg | 44.2 mg | 44.2 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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