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: Farro salad with vegetables recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Farro salad with vegetables recipeThe recipe as it is1 serving = 263 g | Farro salad with vegetables with mustard oilOlive oil → Mustard oil1 serving = 263 g |
|---|---|---|
| Nutrient score | 91 Excellent | 91 Excellent |
| Calories | 404 kcal | 404 kcal |
| Total Fat | 12.6 g | 12.6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.73 g | 1.51 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.78 g | 6.37 g |
| Omega-3 Fatty Acids | 0.2 g | 0.45 g |
| Polyunsaturated Fat | 1.73 g | 2.83 g |
| Omega-6 Fatty Acids | 1.53 g | 2.38 g |
| Vitamin E | 2.87 mg | 3.85 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.16 g | 0.91 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.84 g | 2.95 g |
| Protein | 12.5 g | 12.5 g |
| Water | 173 mL | 173 mL |
| Sodium | 24.7 mg | 24.7 mg |
| Total Carbohydrates | 63.8 g | 63.8 g |
| Sugar | 6.46 g | 6.46 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.77 mg | 3.72 mg |
| Calcium | 58.9 mg | 58.8 mg |
| Fiber | 8.58 g | 8.58 g |
| Magnesium | 116 mg | 116 mg |
| Potassium | 746 mg | 746 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 79.8 mg | 79.8 mg |
| Folate (B9) | 83.5 mcg | 83.5 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 5.12 mg | 5.12 mg |
| Phosphorus | 347 mg | 347 mg |
| Soluble Fiber | 1.52 g | 1.52 g |
| Vitamin A | 119 mcg RAE | 119 mcg RAE |
| Zinc | 3.26 mg | 3.26 mg |
| Chloride | 41.9 mg | 41.9 mg |
| Choline | 36 mg | 36 mg |
| Insoluble Fiber | 7.58 g | 7.58 g |
| Selenium | 6.3 mcg | 6.3 mcg |
| Thiamin (B1) | 0.37 mg | 0.37 mg |
| Vitamin B6 | 0.53 mg | 0.53 mg |
| Riboflavin (B2) | 0.22 mg | 0.22 mg |
| Copper | 0.47 mg | 0.47 mg |
| Pantothenic Acid (B5) | 0.79 mg | 0.79 mg |
| Vitamin K | 136 mcg | 130 mcg |
| Biotin (B7) | 5.18 mcg | 5.18 mcg |
| Fluoride | 0.079 mg | 0.079 mg |
| Manganese | 3.65 mg | 3.65 mg |
| Molybdenum | 22.6 mcg | 22.6 mcg |
| Chromium | 11.3 mcg | 11.3 mcg |
| Leucine | 968 mg | 968 mg |
| Lysine | 466 mg | 466 mg |
| Polyphenols | 248 mg | 229 mg |
| Beta-Carotene | 1,289 mcg | 1,274 mcg |
| Isoleucine | 515 mg | 515 mg |
| Methionine | 258 mg | 258 mg |
| Oxalates | 144 mg | 144 mg |
| Threonine | 475 mg | 475 mg |
| Tryptophan | 179 mg | 179 mg |
| Valine | 680 mg | 680 mg |
| Flavonoids | 83.4 mg | 83.4 mg |
| Histidine | 359 mg | 359 mg |
| Lutein / Zeaxanthin | 0.97 mg | 0.96 mg |
| Lycopene | 1.58 mg | 1.58 mg |
| Phenylalanine | 747 mg | 747 mg |
| Purines | 66 mg | 66 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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