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: Calabacitas recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Calabacitas recipeThe recipe as it is1 serving = 238 g | Calabacitas with mustard oilOlive oil → Mustard oil1 serving = 238 g |
|---|---|---|
| Nutrient score | 93 Excellent | 92 Excellent |
| Calories | 213 kcal | 213 kcal |
| Total Fat | 8.81 g | 8.81 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.37 g | 1.22 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.32 g | 4.38 g |
| Omega-3 Fatty Acids | 0.16 g | 0.33 g |
| Polyunsaturated Fat | 1.51 g | 2.25 g |
| Omega-6 Fatty Acids | 1.36 g | 1.92 g |
| Vitamin E | 2.09 mg | 2.74 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 | 5.34 g | 2.08 g |
| Protein | 6.88 g | 6.88 g |
| Water | 188 mL | 188 mL |
| Sodium | 37.1 mg | 37.1 mg |
| Total Carbohydrates | 32.3 g | 32.3 g |
| Sugar | 11.7 g | 11.7 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.67 mg | 1.63 mg |
| Calcium | 55.1 mg | 55.1 mg |
| Fiber | 5.54 g | 5.54 g |
| Magnesium | 85.9 mg | 85.9 mg |
| Potassium | 1,025 mg | 1,025 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 65.1 mg | 65.1 mg |
| Folate (B9) | 143 mcg | 143 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 5.03 mg | 5.03 mg |
| Phosphorus | 381 mg | 381 mg |
| Soluble Fiber | 1.43 g | 1.43 g |
| Vitamin A | 60.7 mcg RAE | 60.7 mcg RAE |
| Zinc | 2.57 mg | 2.56 mg |
| Chloride | 16.9 mg | 16.9 mg |
| Choline | 52.6 mg | 52.6 mg |
| Insoluble Fiber | 9.17 g | 9.17 g |
| Selenium | 16.6 mcg | 16.6 mcg |
| Thiamin (B1) | 0.53 mg | 0.53 mg |
| Vitamin B6 | 1.09 mg | 1.09 mg |
| Riboflavin (B2) | 0.42 mg | 0.42 mg |
| Copper | 0.53 mg | 0.53 mg |
| Pantothenic Acid (B5) | 1.26 mg | 1.26 mg |
| Vitamin K | 24.1 mcg | 20 mcg |
| Biotin (B7) | 9.07 mcg | 9.07 mcg |
| Fluoride | 0.062 mg | 0.062 mg |
| Manganese | 1.04 mg | 1.04 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.043 mcg | 0.043 mcg |
| Leucine | 571 mg | 571 mg |
| Lysine | 395 mg | 395 mg |
| Polyphenols | 282 mg | 269 mg |
| Beta-Carotene | 650 mcg | 639 mcg |
| Isoleucine | 342 mg | 342 mg |
| Methionine | 142 mg | 142 mg |
| Oxalates | 28.2 mg | 28.2 mg |
| Threonine | 330 mg | 330 mg |
| Tryptophan | 96.5 mg | 96.5 mg |
| Valine | 410 mg | 410 mg |
| Flavonoids | 116 mg | 116 mg |
| Histidine | 326 mg | 326 mg |
| Lutein / Zeaxanthin | 1.63 mg | 1.62 mg |
| Lycopene | 1.44 mg | 1.44 mg |
| Phenylalanine | 401 mg | 401 mg |
| Purines | 63.6 mg | 63.6 mg |
| MSG (Monosodium Glutamate) | 138 mg | 138 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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