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: Baingan bharta Eggplant Indian by Sunita, with 27.2 g Olive oil · Choose another
| Nutrient | Baingan bharta Eggplant Indian by SunitaThe recipe as it is1 serving = 150 g | Baingan bharta Eggplant Indian with mustard oilOlive oil → Mustard oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 162 kcal | 162 kcal |
| Total Fat | 7.81 g | 7.81 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.07 g | 0.92 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.06 g | 4.12 g |
| Omega-3 Fatty Acids | 0.12 g | 0.29 g |
| Polyunsaturated Fat | 1.01 g | 1.75 g |
| Omega-6 Fatty Acids | 0.89 g | 1.45 g |
| Vitamin E | 2.39 mg | 3.04 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.61 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.02 g | 1.75 g |
| Protein | 4.07 g | 4.07 g |
| Water | 115 mL | 115 mL |
| Sodium | 23.4 mg | 23.4 mg |
| Total Carbohydrates | 23 g | 23 g |
| Sugar | 11.1 g | 11.1 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.7 mg | 1.66 mg |
| Calcium | 59.5 mg | 59.4 mg |
| Fiber | 9.13 g | 9.13 g |
| Magnesium | 53.3 mg | 53.3 mg |
| Potassium | 853 mg | 853 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 25.1 mg | 25.1 mg |
| Folate (B9) | 73.8 mcg | 73.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.18 mg | 2.18 mg |
| Phosphorus | 101 mg | 101 mg |
| Soluble Fiber | 2.24 g | 2.24 g |
| Vitamin A | 62.9 mcg RAE | 62.9 mcg RAE |
| Zinc | 0.73 mg | 0.73 mg |
| Chloride | 22.7 mg | 22.7 mg |
| Choline | 26.3 mg | 26.3 mg |
| Insoluble Fiber | 7.47 g | 7.47 g |
| Selenium | 1.68 mcg | 1.68 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.38 mg | 0.38 mg |
| Riboflavin (B2) | 0.13 mg | 0.13 mg |
| Copper | 0.3 mg | 0.3 mg |
| Pantothenic Acid (B5) | 0.83 mg | 0.83 mg |
| Vitamin K | 40.3 mcg | 36.2 mcg |
| Biotin (B7) | 0.75 mcg | 0.75 mcg |
| Fluoride | 0.016 mg | 0.016 mg |
| Manganese | 0.86 mg | 0.86 mg |
| Molybdenum | 0.033 mcg | 0.033 mcg |
| Chromium | 0.11 mcg | 0.11 mcg |
| Leucine | 255 mg | 255 mg |
| Lysine | 212 mg | 212 mg |
| Polyphenols | 474 mg | 462 mg |
| Beta-Carotene | 730 mcg | 720 mcg |
| Isoleucine | 172 mg | 172 mg |
| Methionine | 52.8 mg | 52.8 mg |
| Oxalates | 47.3 mg | 47.3 mg |
| Threonine | 168 mg | 168 mg |
| Tryptophan | 44.9 mg | 44.9 mg |
| Valine | 206 mg | 206 mg |
| Flavonoids | 113 mg | 113 mg |
| Histidine | 201 mg | 201 mg |
| Lutein / Zeaxanthin | 0.84 mg | 0.83 mg |
| Lycopene | 1.93 mg | 1.93 mg |
| Phenylalanine | 191 mg | 191 mg |
| Purines | 46.7 mg | 46.7 mg |
| MSG (Monosodium Glutamate) | 185 mg | 185 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
