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: Fiber-Rich Brazilian Cheese Bread recipe, with 71.8 g Olive oil · Choose another
| Nutrient | Fiber-Rich Brazilian Cheese Bread recipeThe recipe as it is1 serving = 100 g | Fiber-Rich Brazilian Cheese Bread with mustard oilOlive oil → Mustard oil1 serving = 100 g |
|---|---|---|
| Nutrient score | 58 Good | 61 Very good |
| Calories | 376 kcal | 376 kcal |
| Total Fat | 19 g | 19 g |
| Trans Fat | 0.21 g | 0.21 g |
| Saturated Fat | 5.7 g | 5.44 g |
| Cholesterol | 19.5 mg | 19.5 mg |
| Monounsaturated Fat | 10.5 g | 8.87 g |
| Omega-3 Fatty Acids | 0.72 g | 1.01 g |
| Polyunsaturated Fat | 2.37 g | 3.66 g |
| Omega-6 Fatty Acids | 1.65 g | 2.65 g |
| Vitamin E | 2.01 mg | 3.16 mg |
| DHA (Docosahexaenoic Acid) | 7.1 mg | 7.1 mg |
| EPA (Eicosapentaenoic Acid) | 8.87 mg | 8.87 mg |
| ALA (Alpha-Linolenic Acid) | 0.72 g | 1.59 g |
| Arachidonic Acid | 15.1 mg | 15.1 mg |
| Medium-Chain Triglycerides | 0.37 g | 0.37 g |
| Omega-9 Fatty Acids | 10.1 g | 4.36 g |
| Protein | 7.24 g | 7.24 g |
| Water | 28 mL | 28 mL |
| Sodium | 127 mg | 127 mg |
| Total Carbohydrates | 44.9 g | 44.9 g |
| Sugar | 2.8 g | 2.8 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.26 mg | 1.19 mg |
| Calcium | 199 mg | 199 mg |
| Fiber | 2.7 g | 2.7 g |
| Magnesium | 36.1 mg | 36.1 mg |
| Potassium | 247 mg | 247 mg |
| Vitamin B12 | 0.21 mcg | 0.21 mcg |
| Vitamin D | 0.089 mcg | 0.089 mcg |
| Vitamin C | 4.32 mg | 4.32 mg |
| Folate (B9) | 19.4 mcg | 19.4 mcg |
| Iodine | 7.98 mcg | 7.98 mcg |
| Niacin (B3) | 0.9 mg | 0.9 mg |
| Phosphorus | 195 mg | 195 mg |
| Soluble Fiber | 0.67 g | 0.67 g |
| Vitamin A | 449 mcg RAE | 449 mcg RAE |
| Zinc | 0.93 mg | 0.92 mg |
| Chloride | 170 mg | 170 mg |
| Choline | 14 mg | 14 mg |
| Insoluble Fiber | 2.45 g | 2.45 g |
| Selenium | 5.89 mcg | 5.89 mcg |
| Thiamin (B1) | 0.091 mg | 0.091 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg |
| Riboflavin (B2) | 0.11 mg | 0.11 mg |
| Copper | 0.13 mg | 0.13 mg |
| Pantothenic Acid (B5) | 0.52 mg | 0.52 mg |
| Vitamin K | 9.14 mcg | 1.94 mcg |
| Biotin (B7) | 1.15 mcg | 1.15 mcg |
| Fluoride | 0.017 mg | 0.017 mg |
| Manganese | 0.37 mg | 0.37 mg |
| Molybdenum | 0.89 mcg | 0.89 mcg |
| Chromium | 0.21 mcg | 0.21 mcg |
| Leucine | 650 mg | 650 mg |
| Lysine | 514 mg | 514 mg |
| Polyphenols | 65.4 mg | 43.3 mg |
| Beta-Carotene | 3,956 mcg | 3,938 mcg |
| Isoleucine | 373 mg | 373 mg |
| Methionine | 160 mg | 160 mg |
| Oxalates | 54.2 mg | 54.2 mg |
| Threonine | 303 mg | 303 mg |
| Tryptophan | 99.9 mg | 99.9 mg |
| Valine | 469 mg | 469 mg |
| Flavonoids | 9.37 mg | 9.37 mg |
| Histidine | 200 mg | 200 mg |
| Lutein / Zeaxanthin | 0.069 mg | 0.057 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 373 mg | 373 mg |
| Purines | 16.7 mg | 16.7 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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