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: Braised red cabbage with apple recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Braised red cabbage with apple recipeThe recipe as it is1 serving = 163 g | Braised red cabbage with apple with mustard oilOlive oil → Mustard oil1 serving = 163 g |
|---|---|---|
| Nutrient score | 94 Excellent | 94 Excellent |
| Calories | 208 kcal | 208 kcal |
| Total Fat | 7.5 g | 7.5 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.01 g | 0.86 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.03 g | 4.09 g |
| Omega-3 Fatty Acids | 0.18 g | 0.35 g |
| Polyunsaturated Fat | 0.93 g | 1.67 g |
| Omega-6 Fatty Acids | 0.75 g | 1.32 g |
| Vitamin E | 1.41 mg | 2.06 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.091 g | 0.59 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.99 g | 1.73 g |
| Protein | 3.9 g | 3.9 g |
| Water | 113 mL | 113 mL |
| Sodium | 171 mg | 171 mg |
| Total Carbohydrates | 36.2 g | 36.2 g |
| Sugar | 22.9 g | 22.9 g |
| Added Sugar | 3.2 g | 3.2 g |
| Iron | 2.17 mg | 2.13 mg |
| Calcium | 121 mg | 121 mg |
| Fiber | 7.59 g | 7.59 g |
| Magnesium | 47.6 mg | 47.6 mg |
| Potassium | 743 mg | 743 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 135 mg | 135 mg |
| Folate (B9) | 51 mcg | 51 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.06 mg | 1.06 mg |
| Phosphorus | 93.7 mg | 93.7 mg |
| Soluble Fiber | 2.21 g | 2.21 g |
| Vitamin A | 118 mcg RAE | 118 mcg RAE |
| Zinc | 0.59 mg | 0.59 mg |
| Chloride | 138 mg | 138 mg |
| Choline | 32.2 mg | 32.2 mg |
| Insoluble Fiber | 5.76 g | 5.76 g |
| Selenium | 1.62 mcg | 1.62 mcg |
| Thiamin (B1) | 0.17 mg | 0.17 mg |
| Vitamin B6 | 0.54 mg | 0.54 mg |
| Riboflavin (B2) | 0.13 mg | 0.13 mg |
| Copper | 0.094 mg | 0.094 mg |
| Pantothenic Acid (B5) | 0.43 mg | 0.43 mg |
| Vitamin K | 92.5 mcg | 88.4 mcg |
| Biotin (B7) | 3.04 mcg | 3.04 mcg |
| Fluoride | 0.011 mg | 0.011 mg |
| Manganese | 0.65 mg | 0.65 mg |
| Molybdenum | 0.15 mcg | 0.15 mcg |
| Chromium | 0.06 mcg | 0.06 mcg |
| Leucine | 232 mg | 232 mg |
| Lysine | 230 mg | 230 mg |
| Polyphenols | 766 mg | 753 mg |
| Beta-Carotene | 769 mcg | 758 mcg |
| Isoleucine | 184 mg | 184 mg |
| Methionine | 42.7 mg | 42.7 mg |
| Oxalates | 53.6 mg | 53.6 mg |
| Threonine | 170 mg | 170 mg |
| Tryptophan | 49.1 mg | 49.1 mg |
| Valine | 219 mg | 219 mg |
| Flavonoids | 318 mg | 318 mg |
| Histidine | 171 mg | 171 mg |
| Lutein / Zeaxanthin | 0.19 mg | 0.18 mg |
| Lycopene | 0.015 mg | 0.015 mg |
| Phenylalanine | 198 mg | 198 mg |
| Purines | 43.5 mg | 43.5 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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