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: Espinacas con garbanzos by Pedro, with 40.8 g Olive oil · Choose another
| Nutrient | Espinacas con garbanzos by PedroThe recipe as it is1 serving = 300 g | Espinacas con garbanzos with mustard oilOlive oil → Mustard oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 98 Excellent | 98 Excellent |
| Calories | 296 kcal | 296 kcal |
| Total Fat | 13.6 g | 13.6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.81 g | 1.59 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.88 g | 6.47 g |
| Omega-3 Fatty Acids | 0.3 g | 0.55 g |
| Polyunsaturated Fat | 1.95 g | 3.05 g |
| Omega-6 Fatty Acids | 1.64 g | 2.49 g |
| Vitamin E | 4.72 mg | 5.7 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.29 g | 1.04 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.86 g | 2.96 g |
| Protein | 12 g | 12 g |
| Water | 234 mL | 234 mL |
| Sodium | 391 mg | 391 mg |
| Total Carbohydrates | 35.9 g | 35.9 g |
| Sugar | 7.18 g | 7.18 g |
| Added Sugar | 0.32 g | 0.32 g |
| Iron | 6.82 mg | 6.76 mg |
| Calcium | 203 mg | 202 mg |
| Fiber | 10.7 g | 10.7 g |
| Magnesium | 143 mg | 143 mg |
| Potassium | 1,073 mg | 1,073 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 42.3 mg | 42.3 mg |
| Folate (B9) | 429 mcg | 429 mcg |
| Iodine | 1.67 mcg | 1.67 mcg |
| Niacin (B3) | 2.06 mg | 2.06 mg |
| Phosphorus | 235 mg | 235 mg |
| Soluble Fiber | 2.29 g | 2.29 g |
| Vitamin A | 609 mcg RAE | 609 mcg RAE |
| Zinc | 1.89 mg | 1.88 mg |
| Chloride | 406 mg | 406 mg |
| Choline | 73.2 mg | 73.2 mg |
| Insoluble Fiber | 7.81 g | 7.81 g |
| Selenium | 7.58 mcg | 7.58 mcg |
| Thiamin (B1) | 0.28 mg | 0.28 mg |
| Vitamin B6 | 0.48 mg | 0.48 mg |
| Riboflavin (B2) | 0.34 mg | 0.34 mg |
| Copper | 0.57 mg | 0.57 mg |
| Pantothenic Acid (B5) | 0.48 mg | 0.48 mg |
| Vitamin K | 615 mcg | 609 mcg |
| Biotin (B7) | 9.09 mcg | 9.09 mcg |
| Fluoride | 0.17 mg | 0.17 mg |
| Manganese | 2.31 mg | 2.31 mg |
| Molybdenum | 3.64 mcg | 3.64 mcg |
| Chromium | 0.46 mcg | 0.46 mcg |
| Leucine | 960 mg | 960 mg |
| Lysine | 757 mg | 757 mg |
| Polyphenols | 610 mg | 591 mg |
| Beta-Carotene | 7,314 mcg | 7,299 mcg |
| Isoleucine | 621 mg | 621 mg |
| Methionine | 199 mg | 199 mg |
| Oxalates | 1,241 mg | 1,241 mg |
| Sodium Nitrite / Nitrate | 30 mg | 30 mg |
| Threonine | 535 mg | 535 mg |
| Tryptophan | 172 mg | 172 mg |
| Valine | 699 mg | 699 mg |
| Flavonoids | 99.8 mg | 99.8 mg |
| Histidine | 458 mg | 458 mg |
| Lutein / Zeaxanthin | 15.4 mg | 15.4 mg |
| Lycopene | 6.83 mg | 6.83 mg |
| Phenylalanine | 740 mg | 740 mg |
| Purines | 123 mg | 123 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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