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: Asparagus and pea risotto by Lara, with 27.2 g Olive oil · Choose another
| Nutrient | Asparagus and pea risotto by LaraThe recipe as it is1 serving = 350 g | Asparagus and pea risotto with mustard oilOlive oil → Mustard oil1 serving = 350 g |
|---|---|---|
| Nutrient score | 69 Very good | 71 Very good |
| Calories | 429 kcal | 429 kcal |
| Total Fat | 8 g | 8 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.14 g | 0.99 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.19 g | 4.25 g |
| Omega-3 Fatty Acids | 0.15 g | 0.32 g |
| Polyunsaturated Fat | 1.09 g | 1.82 g |
| Omega-6 Fatty Acids | 0.94 g | 1.5 g |
| Vitamin E | 2.55 mg | 3.2 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.093 g | 0.59 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.01 g | 1.75 g |
| Protein | 12.2 g | 12.2 g |
| Water | 250 mL | 250 mL |
| Sodium | 1,044 mg | 1,044 mg |
| Total Carbohydrates | 77.1 g | 77.1 g |
| Sugar | 6.76 g | 6.76 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.03 mg | 2.99 mg |
| Calcium | 96.4 mg | 96.3 mg |
| Fiber | 7.2 g | 7.2 g |
| Magnesium | 68.3 mg | 68.3 mg |
| Potassium | 737 mg | 736 mg |
| Vitamin B12 | 1.11 mcg | 1.11 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 29.1 mg | 29.1 mg |
| Folate (B9) | 176 mcg | 176 mcg |
| Iodine | 3.28 mcg | 3.28 mcg |
| Niacin (B3) | 7.91 mg | 7.91 mg |
| Phosphorus | 288 mg | 288 mg |
| Soluble Fiber | 1.83 g | 1.83 g |
| Vitamin A | 66.2 mcg RAE | 66.2 mcg RAE |
| Zinc | 5.71 mg | 5.71 mg |
| Chloride | 505 mg | 505 mg |
| Choline | 59.2 mg | 59.2 mg |
| Insoluble Fiber | 5.99 g | 5.99 g |
| Selenium | 16.2 mcg | 16.2 mcg |
| Thiamin (B1) | 1.5 mg | 1.5 mg |
| Vitamin B6 | 1.16 mg | 1.16 mg |
| Riboflavin (B2) | 0.8 mg | 0.8 mg |
| Copper | 0.56 mg | 0.56 mg |
| Pantothenic Acid (B5) | 1.16 mg | 1.16 mg |
| Vitamin K | 64 mcg | 59.9 mcg |
| Biotin (B7) | 5.92 mcg | 5.92 mcg |
| Fluoride | 0.066 mg | 0.066 mg |
| Manganese | 1.29 mg | 1.29 mg |
| Molybdenum | 4.02 mcg | 4.02 mcg |
| Chromium | 3.82 mcg | 3.82 mcg |
| Leucine | 738 mg | 738 mg |
| Lysine | 541 mg | 541 mg |
| Polyphenols | 297 mg | 284 mg |
| Beta-Carotene | 956 mcg | 945 mcg |
| Isoleucine | 451 mg | 451 mg |
| Methionine | 158 mg | 158 mg |
| Oxalates | 34.7 mg | 34.7 mg |
| Threonine | 394 mg | 394 mg |
| Tryptophan | 122 mg | 122 mg |
| Valine | 531 mg | 531 mg |
| Flavonoids | 96.7 mg | 96.7 mg |
| Histidine | 422 mg | 422 mg |
| Lutein / Zeaxanthin | 1.38 mg | 1.37 mg |
| Lycopene | 0.15 mg | 0.15 mg |
| Phenylalanine | 475 mg | 475 mg |
| Purines | 103 mg | 103 mg |
| MSG (Monosodium Glutamate) | 88.7 mg | 88.7 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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