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: Caldo Verde Portuguese soup by Pedro, with 27.2 g Olive oil · Choose another
| Nutrient | Caldo Verde Portuguese soup by PedroThe recipe as it is1 serving = 450 g | Caldo Verde Portuguese soup with mustard oilOlive oil → Mustard oil1 serving = 450 g |
|---|---|---|
| Nutrient score | 58 Good | 58 Good |
| Calories | 287 kcal | 287 kcal |
| Total Fat | 8.06 g | 8.06 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.11 g | 0.96 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.07 g | 4.13 g |
| Omega-3 Fatty Acids | 0.27 g | 0.44 g |
| Polyunsaturated Fat | 1.1 g | 1.84 g |
| Omega-6 Fatty Acids | 0.83 g | 1.4 g |
| Vitamin E | 3.59 mg | 4.24 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.15 g | 0.65 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.98 g | 1.72 g |
| Protein | 8.57 g | 8.57 g |
| Water | 380 mL | 380 mL |
| Sodium | 1,316 mg | 1,316 mg |
| Total Carbohydrates | 49.4 g | 49.4 g |
| Sugar | 5.55 g | 5.55 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.96 mg | 2.93 mg |
| Calcium | 315 mg | 315 mg |
| Fiber | 10.1 g | 10.1 g |
| Magnesium | 101 mg | 101 mg |
| Potassium | 1,446 mg | 1,446 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 82.7 mg | 82.7 mg |
| Folate (B9) | 60.3 mcg | 60.3 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 3.15 mg | 3.15 mg |
| Phosphorus | 218 mg | 218 mg |
| Soluble Fiber | 2.02 g | 2.02 g |
| Vitamin A | 278 mcg RAE | 278 mcg RAE |
| Zinc | 1.26 mg | 1.26 mg |
| Chloride | 1,659 mg | 1,659 mg |
| Choline | 48.3 mg | 48.3 mg |
| Insoluble Fiber | 8.33 g | 8.33 g |
| Selenium | 2.43 mcg | 2.43 mcg |
| Thiamin (B1) | 0.32 mg | 0.32 mg |
| Vitamin B6 | 0.98 mg | 0.98 mg |
| Riboflavin (B2) | 0.26 mg | 0.26 mg |
| Copper | 0.34 mg | 0.34 mg |
| Pantothenic Acid (B5) | 0.98 mg | 0.98 mg |
| Vitamin K | 478 mcg | 474 mcg |
| Biotin (B7) | 0.97 mcg | 0.97 mcg |
| Fluoride | 0.093 mg | 0.093 mg |
| Manganese | 1.07 mg | 1.07 mg |
| Molybdenum | 1.81 mcg | 1.81 mcg |
| Chromium | 0.79 mcg | 0.79 mcg |
| Leucine | 705 mg | 705 mg |
| Lysine | 594 mg | 594 mg |
| Polyphenols | 282 mg | 269 mg |
| Beta-Carotene | 2,914 mcg | 2,904 mcg |
| Isoleucine | 467 mg | 467 mg |
| Methionine | 137 mg | 137 mg |
| Oxalates | 193 mg | 193 mg |
| Threonine | 420 mg | 420 mg |
| Tryptophan | 141 mg | 141 mg |
| Valine | 550 mg | 550 mg |
| Flavonoids | 131 mg | 131 mg |
| Histidine | 519 mg | 519 mg |
| Lutein / Zeaxanthin | 9.51 mg | 9.51 mg |
| Lycopene | 0.18 mg | 0.18 mg |
| Phenylalanine | 505 mg | 505 mg |
| Purines | 84.1 mg | 84.1 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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