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: Baba Ghanoush Vegan by Debbie, with 13.8 g Olive oil · Choose another
| Nutrient | Baba Ghanoush Vegan by DebbieThe recipe as it is1 serving = 120 g | Baba Ghanoush Vegan with mustard oilOlive oil → Mustard oil1 serving = 120 g |
|---|---|---|
| Nutrient score | 92 Excellent | 92 Excellent |
| Calories | 189 kcal | 189 kcal |
| Total Fat | 12.7 g | 12.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.79 g | 1.71 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 6.48 g | 6 g |
| Omega-3 Fatty Acids | 0.087 g | 0.17 g |
| Polyunsaturated Fat | 4.09 g | 4.46 g |
| Omega-6 Fatty Acids | 4 g | 4.29 g |
| Vitamin E | 1.27 mg | 1.6 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.089 g | 0.34 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.51 g | 3.85 g |
| Protein | 5.23 g | 5.23 g |
| Water | 83.1 mL | 83.1 mL |
| Sodium | 7.39 mg | 7.39 mg |
| Total Carbohydrates | 18.1 g | 18.1 g |
| Sugar | 7.51 g | 7.51 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.14 mg | 2.12 mg |
| Calcium | 97.4 mg | 97.3 mg |
| Fiber | 8.37 g | 8.37 g |
| Magnesium | 48.7 mg | 48.7 mg |
| Potassium | 608 mg | 608 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 11.1 mg | 11.1 mg |
| Folate (B9) | 67.8 mcg | 67.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.38 mg | 2.38 mg |
| Phosphorus | 179 mg | 179 mg |
| Soluble Fiber | 2.06 g | 2.06 g |
| Vitamin A | 6.22 mcg RAE | 6.22 mcg RAE |
| Zinc | 1.15 mg | 1.15 mg |
| Chloride | 0.75 mg | 0.75 mg |
| Choline | 22.9 mg | 22.9 mg |
| Insoluble Fiber | 6.8 g | 6.8 g |
| Selenium | 6.66 mcg | 6.66 mcg |
| Thiamin (B1) | 0.3 mg | 0.3 mg |
| Vitamin B6 | 0.25 mg | 0.25 mg |
| Riboflavin (B2) | 0.16 mg | 0.16 mg |
| Copper | 0.43 mg | 0.43 mg |
| Pantothenic Acid (B5) | 0.69 mg | 0.69 mg |
| Vitamin K | 25.2 mcg | 23.1 mcg |
| Biotin (B7) | 0.03 mcg | 0.03 mcg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 0.83 mg | 0.83 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.043 mcg | 0.043 mcg |
| Leucine | 368 mg | 368 mg |
| Lysine | 248 mg | 248 mg |
| Polyphenols | 354 mg | 348 mg |
| Beta-Carotene | 83.7 mcg | 78.6 mcg |
| Isoleucine | 235 mg | 235 mg |
| Methionine | 110 mg | 110 mg |
| Oxalates | 73.9 mg | 73.9 mg |
| Threonine | 218 mg | 218 mg |
| Tryptophan | 77.9 mg | 77.9 mg |
| Valine | 282 mg | 282 mg |
| Flavonoids | 42.3 mg | 42.3 mg |
| Histidine | 222 mg | 222 mg |
| Lutein / Zeaxanthin | 0.13 mg | 0.12 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 277 mg | 277 mg |
| Purines | 41.9 mg | 41.9 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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