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: Fattoush bread salad recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Fattoush bread salad recipeThe recipe as it is1 serving = 200 g | Fattoush bread salad with mustard oilOlive oil → Mustard oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 96 Excellent | 96 Excellent |
| Calories | 174 kcal | 174 kcal |
| Total Fat | 11 g | 11 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.55 g | 1.33 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.55 g | 6.14 g |
| Omega-3 Fatty Acids | 0.16 g | 0.42 g |
| Polyunsaturated Fat | 1.37 g | 2.47 g |
| Omega-6 Fatty Acids | 1.2 g | 2.05 g |
| Vitamin E | 2.34 mg | 3.32 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.17 g | 0.92 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.51 g | 2.62 g |
| Protein | 3.88 g | 3.88 g |
| Water | 167 mL | 167 mL |
| Sodium | 69.8 mg | 69.8 mg |
| Total Carbohydrates | 17.9 g | 17.9 g |
| Sugar | 5.87 g | 5.87 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.15 mg | 2.1 mg |
| Calcium | 72 mg | 71.9 mg |
| Fiber | 5.41 g | 5.41 g |
| Magnesium | 45.4 mg | 45.4 mg |
| Potassium | 661 mg | 661 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 48.7 mg | 48.7 mg |
| Folate (B9) | 115 mcg | 115 mcg |
| Iodine | 0.53 mcg | 0.53 mcg |
| Niacin (B3) | 1.38 mg | 1.38 mg |
| Phosphorus | 95.9 mg | 95.9 mg |
| Soluble Fiber | 0.9 g | 0.9 g |
| Vitamin A | 293 mcg RAE | 293 mcg RAE |
| Zinc | 0.8 mg | 0.8 mg |
| Chloride | 86.2 mg | 86.2 mg |
| Choline | 22.1 mg | 22.1 mg |
| Insoluble Fiber | 3.54 g | 3.54 g |
| Selenium | 2.53 mcg | 2.53 mcg |
| Thiamin (B1) | 0.14 mg | 0.14 mg |
| Vitamin B6 | 0.22 mg | 0.22 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.21 mg | 0.21 mg |
| Pantothenic Acid (B5) | 0.5 mg | 0.5 mg |
| Vitamin K | 206 mcg | 200 mcg |
| Biotin (B7) | 3.34 mcg | 3.34 mcg |
| Fluoride | 0.039 mg | 0.039 mg |
| Manganese | 0.53 mg | 0.53 mg |
| Molybdenum | 0.9 mcg | 0.9 mcg |
| Chromium | 1.37 mcg | 1.37 mcg |
| Leucine | 258 mg | 258 mg |
| Lysine | 182 mg | 182 mg |
| Polyphenols | 432 mg | 413 mg |
| Beta-Carotene | 3,501 mcg | 3,485 mcg |
| Isoleucine | 168 mg | 168 mg |
| Methionine | 50.7 mg | 50.7 mg |
| Oxalates | 122 mg | 122 mg |
| Threonine | 146 mg | 146 mg |
| Tryptophan | 46.8 mg | 46.8 mg |
| Valine | 197 mg | 197 mg |
| Flavonoids | 70.7 mg | 70.7 mg |
| Histidine | 131 mg | 131 mg |
| Lutein / Zeaxanthin | 1.65 mg | 1.64 mg |
| Lycopene | 2.89 mg | 2.89 mg |
| Phenylalanine | 179 mg | 179 mg |
| Purines | 40.1 mg | 40.1 mg |
| MSG (Monosodium Glutamate) | 277 mg | 277 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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