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: Butternut squash soup by Clarence, with 40.8 g Olive oil · Choose another
| Nutrient | Butternut squash soup by ClarenceThe recipe as it is1 serving = 300 g | Butternut squash soup with mustard oilOlive oil → Mustard oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 68 Very good | 68 Very good |
| Calories | 244 kcal | 244 kcal |
| Total Fat | 10.8 g | 10.8 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.41 g | 1.19 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.5 g | 6.1 g |
| Omega-3 Fatty Acids | 0.095 g | 0.35 g |
| Polyunsaturated Fat | 1.16 g | 2.27 g |
| Omega-6 Fatty Acids | 1.07 g | 1.92 g |
| Vitamin E | 5.14 mg | 6.12 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.86 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.47 g | 2.57 g |
| Protein | 3.8 g | 3.8 g |
| Water | 247 mL | 247 mL |
| Sodium | 841 mg | 841 mg |
| Total Carbohydrates | 38.9 g | 38.9 g |
| Sugar | 8.6 g | 8.6 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.52 mg | 2.46 mg |
| Calcium | 162 mg | 162 mg |
| Fiber | 6.43 g | 6.43 g |
| Magnesium | 107 mg | 107 mg |
| Potassium | 1,187 mg | 1,187 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 62.5 mg | 62.5 mg |
| Folate (B9) | 83.4 mcg | 83.4 mcg |
| Iodine | 1.18 mcg | 1.18 mcg |
| Niacin (B3) | 3.06 mg | 3.06 mg |
| Phosphorus | 129 mg | 129 mg |
| Soluble Fiber | 2.56 g | 2.56 g |
| Vitamin A | 1,468 mcg RAE | 1,468 mcg RAE |
| Zinc | 0.94 mg | 0.93 mg |
| Chloride | 355 mg | 355 mg |
| Choline | 44.9 mg | 44.9 mg |
| Insoluble Fiber | 4.65 g | 4.65 g |
| Selenium | 3.1 mcg | 3.1 mcg |
| Thiamin (B1) | 0.29 mg | 0.29 mg |
| Vitamin B6 | 0.67 mg | 0.67 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.4 mg | 0.4 mg |
| Pantothenic Acid (B5) | 1.28 mg | 1.28 mg |
| Vitamin K | 10.5 mcg | 4.4 mcg |
| Biotin (B7) | 0.6 mcg | 0.6 mcg |
| Fluoride | 0.048 mg | 0.048 mg |
| Manganese | 0.76 mg | 0.76 mg |
| Molybdenum | 1.18 mcg | 1.18 mcg |
| Chromium | 1.23 mcg | 1.23 mcg |
| Leucine | 274 mg | 274 mg |
| Lysine | 211 mg | 211 mg |
| Polyphenols | 245 mg | 226 mg |
| Beta-Carotene | 11,827 mcg | 11,811 mcg |
| Isoleucine | 187 mg | 187 mg |
| Methionine | 56.3 mg | 56.3 mg |
| Oxalates | 43.1 mg | 43.1 mg |
| Threonine | 166 mg | 166 mg |
| Tryptophan | 44.8 mg | 44.8 mg |
| Valine | 219 mg | 219 mg |
| Flavonoids | 99.4 mg | 99.4 mg |
| Histidine | 192 mg | 192 mg |
| Lutein / Zeaxanthin | 5.91 mg | 5.9 mg |
| Lycopene | 0.12 mg | 0.12 mg |
| Phenylalanine | 195 mg | 195 mg |
| Purines | 69.3 mg | 69.3 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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