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: Boiled corn salad recipe, with 13.6 g Olive oil · Choose another
| Nutrient | Boiled corn salad recipeThe recipe as it is1 serving = 250 g | Boiled corn salad with mustard oilOlive oil → Mustard oil1 serving = 250 g |
|---|---|---|
| Nutrient score | 91 Excellent | 91 Excellent |
| Calories | 167 kcal | 167 kcal |
| Total Fat | 8.17 g | 8.17 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.12 g | 0.97 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.2 g | 4.26 g |
| Omega-3 Fatty Acids | 0.09 g | 0.26 g |
| Polyunsaturated Fat | 1.23 g | 1.97 g |
| Omega-6 Fatty Acids | 1.14 g | 1.71 g |
| Vitamin E | 1.48 mg | 2.13 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.077 g | 0.57 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.01 g | 1.74 g |
| Protein | 3.7 g | 3.7 g |
| Water | 213 mL | 213 mL |
| Sodium | 44 mg | 44 mg |
| Total Carbohydrates | 23.9 g | 23.9 g |
| Sugar | 7.15 g | 7.15 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.25 mg | 1.21 mg |
| Calcium | 34.6 mg | 34.5 mg |
| Fiber | 4.11 g | 4.11 g |
| Magnesium | 43.1 mg | 43.1 mg |
| Potassium | 471 mg | 471 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 52.8 mg | 52.8 mg |
| Folate (B9) | 56.8 mcg | 56.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.81 mg | 1.81 mg |
| Phosphorus | 95.8 mg | 95.8 mg |
| Soluble Fiber | 0.8 g | 0.8 g |
| Vitamin A | 367 mcg RAE | 367 mcg RAE |
| Zinc | 0.65 mg | 0.65 mg |
| Chloride | 32.4 mg | 32.4 mg |
| Choline | 25.2 mg | 25.2 mg |
| Insoluble Fiber | 3 g | 3 g |
| Selenium | 0.36 mcg | 0.36 mcg |
| Thiamin (B1) | 0.18 mg | 0.18 mg |
| Vitamin B6 | 0.25 mg | 0.25 mg |
| Riboflavin (B2) | 0.091 mg | 0.091 mg |
| Copper | 0.081 mg | 0.081 mg |
| Pantothenic Acid (B5) | 0.74 mg | 0.74 mg |
| Vitamin K | 134 mcg | 129 mcg |
| Biotin (B7) | 5.27 mcg | 5.27 mcg |
| Fluoride | 0.016 mg | 0.016 mg |
| Manganese | 0.26 mg | 0.26 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 277 mg | 277 mg |
| Lysine | 144 mg | 144 mg |
| Polyphenols | 132 mg | 119 mg |
| Beta-Carotene | 3,681 mcg | 3,671 mcg |
| Isoleucine | 150 mg | 150 mg |
| Methionine | 64.4 mg | 64.4 mg |
| Oxalates | 145 mg | 145 mg |
| Threonine | 141 mg | 141 mg |
| Tryptophan | 35.7 mg | 35.7 mg |
| Valine | 175 mg | 175 mg |
| Flavonoids | 57.7 mg | 57.7 mg |
| Histidine | 113 mg | 113 mg |
| Lutein / Zeaxanthin | 1.09 mg | 1.08 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 175 mg | 175 mg |
| Purines | 31.1 mg | 31.1 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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