Higher or lower?
Ten rounds, two foods each, in real portions. Tap the one with more saturated fat, or About the same. See how many you get.
Which has more saturated fat?
What your score means
Saturated fat is one of the two biggest food changes trials have measured on LDL, with soluble fiber. The foods you eat every day count far more than a once-a-month croissant.
- Pick your top two sources: butter, cheese, fatty meat, coconut oil or pastry, whichever shows up most in your week.
- Swap them for vegetable oils, nuts or fish: each 1% of your calories moved to vegetable oils takes about 2 points off LDL.
- Retest in 6 to 12 weeks at the same lab and see what moved.
How it works
Each food's saturated fat comes from USDA FoodData Central for the portion shown, with its FDC id. Within 0.5 g counts as about the same. The LDL line after each round takes the gap between the two foods, eaten every day, and turns it into LDL with the smallest of Mensink's three swap coefficients (1.3 mg/dL for every 2.2 g, the carbohydrate swap), so it never oversells.
What the game can't show: cutting saturated fat only lowers LDL if something else takes its place, and vegetable oils lower it most.
2 sources
- US Department of Agriculture, FoodData Central, SR Legacy, foods 174987, 168727, 173410, 171412, 173414, 174289, 171287, 168322, 170567, 170162, 171265, 171267, 173292, 170690, 167575, 170273, 175168, 173625, 171413, 172336, 171705, read November 14, 2026fdc.nal.usda.gov
- Mensink RP, Effects of saturated fatty acids on serum lipids and lipoproteins, World Health Organization, 2016, as tabulated by Food Standards Australia New Zealandfoodstandards.gov.au
