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: Catalan Escalivada recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Catalan Escalivada recipeThe recipe as it is1 serving = 213 g | Catalan Escalivada with mustard oilOlive oil → Mustard oil1 serving = 213 g |
|---|---|---|
| Nutrient score | 88 Excellent | 88 Excellent |
| Calories | 187 kcal | 187 kcal |
| Total Fat | 10.9 g | 10.9 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.51 g | 1.29 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.49 g | 6.09 g |
| Omega-3 Fatty Acids | 0.13 g | 0.39 g |
| Polyunsaturated Fat | 1.31 g | 2.41 g |
| Omega-6 Fatty Acids | 1.18 g | 2.02 g |
| Vitamin E | 3.34 mg | 4.32 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.87 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.49 g | 2.59 g |
| Protein | 3.49 g | 3.49 g |
| Water | 176 mL | 176 mL |
| Sodium | 9.21 mg | 9.21 mg |
| Total Carbohydrates | 21.7 g | 21.7 g |
| Sugar | 11.9 g | 11.9 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1 mg | 0.94 mg |
| Calcium | 38.7 mg | 38.6 mg |
| Fiber | 8.99 g | 8.99 g |
| Magnesium | 44.6 mg | 44.6 mg |
| Potassium | 733 mg | 733 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 104 mg | 104 mg |
| Folate (B9) | 91.2 mcg | 91.2 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.25 mg | 2.25 mg |
| Phosphorus | 86.3 mg | 86.3 mg |
| Soluble Fiber | 2.33 g | 2.33 g |
| Vitamin A | 120 mcg RAE | 120 mcg RAE |
| Zinc | 0.63 mg | 0.63 mg |
| Chloride | 15.4 mg | 15.4 mg |
| Choline | 22.3 mg | 22.3 mg |
| Insoluble Fiber | 7.22 g | 7.22 g |
| Selenium | 1.12 mcg | 1.12 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.47 mg | 0.47 mg |
| Riboflavin (B2) | 0.16 mg | 0.16 mg |
| Copper | 0.21 mg | 0.21 mg |
| Pantothenic Acid (B5) | 0.92 mg | 0.92 mg |
| Vitamin K | 17.9 mcg | 11.7 mcg |
| Biotin (B7) | 0.72 mcg | 0.72 mcg |
| Fluoride | 0.004 mg | 0.004 mg |
| Manganese | 0.72 mg | 0.72 mg |
| Molybdenum | 0.19 mcg | 0.19 mcg |
| Chromium | 0.21 mcg | 0.21 mcg |
| Leucine | 231 mg | 231 mg |
| Lysine | 204 mg | 204 mg |
| Polyphenols | 392 mg | 373 mg |
| Beta-Carotene | 1,265 mcg | 1,250 mcg |
| Isoleucine | 159 mg | 159 mg |
| Methionine | 49.8 mg | 49.8 mg |
| Oxalates | 39.2 mg | 39.2 mg |
| Threonine | 162 mg | 162 mg |
| Tryptophan | 39.4 mg | 39.4 mg |
| Valine | 189 mg | 189 mg |
| Flavonoids | 70.1 mg | 70.1 mg |
| Histidine | 152 mg | 152 mg |
| Lutein / Zeaxanthin | 0.43 mg | 0.42 mg |
| Lycopene | 0.36 mg | 0.36 mg |
| Phenylalanine | 178 mg | 178 mg |
| Purines | 41.6 mg | 41.6 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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