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: Freekeh salad recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Freekeh salad recipeThe recipe as it is1 serving = 200 g | Freekeh salad with mustard oilOlive oil → Mustard oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 89 Excellent | 89 Excellent |
| Calories | 291 kcal | 291 kcal |
| Total Fat | 11.7 g | 11.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.66 g | 1.43 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.66 g | 6.25 g |
| Omega-3 Fatty Acids | 0.15 g | 0.41 g |
| Polyunsaturated Fat | 1.73 g | 2.83 g |
| Omega-6 Fatty Acids | 1.58 g | 2.43 g |
| Vitamin E | 2.26 mg | 3.24 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.13 g | 0.88 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.8 g | 2.9 g |
| Protein | 8.35 g | 8.35 g |
| Water | 137 mL | 137 mL |
| Sodium | 14 mg | 14 mg |
| Total Carbohydrates | 41.8 g | 41.8 g |
| Sugar | 3.99 g | 3.99 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.6 mg | 2.55 mg |
| Calcium | 53.1 mg | 53 mg |
| Fiber | 7.88 g | 7.88 g |
| Magnesium | 89.3 mg | 89.3 mg |
| Potassium | 530 mg | 530 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 24.1 mg | 24.1 mg |
| Folate (B9) | 51 mcg | 51 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.35 mg | 2.35 mg |
| Phosphorus | 228 mg | 228 mg |
| Soluble Fiber | 1.62 g | 1.62 g |
| Vitamin A | 57.9 mcg RAE | 57.9 mcg RAE |
| Zinc | 1.65 mg | 1.65 mg |
| Chloride | 34.8 mg | 34.8 mg |
| Choline | 27.7 mg | 27.7 mg |
| Insoluble Fiber | 6.64 g | 6.64 g |
| Selenium | 16.9 mcg | 16.9 mcg |
| Thiamin (B1) | 0.27 mg | 0.27 mg |
| Vitamin B6 | 0.28 mg | 0.28 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.28 mg | 0.28 mg |
| Pantothenic Acid (B5) | 0.89 mg | 0.89 mg |
| Vitamin K | 133 mcg | 127 mcg |
| Biotin (B7) | 2.73 mcg | 2.73 mcg |
| Fluoride | 0.059 mg | 0.059 mg |
| Manganese | 1.71 mg | 1.71 mg |
| Molybdenum | 18.9 mcg | 18.9 mcg |
| Chromium | 7.1 mcg | 7.1 mcg |
| Leucine | 641 mg | 641 mg |
| Lysine | 278 mg | 278 mg |
| Polyphenols | 229 mg | 210 mg |
| Beta-Carotene | 656 mcg | 641 mcg |
| Isoleucine | 344 mg | 344 mg |
| Methionine | 133 mg | 133 mg |
| Oxalates | 115 mg | 115 mg |
| Threonine | 281 mg | 281 mg |
| Tryptophan | 114 mg | 114 mg |
| Valine | 398 mg | 398 mg |
| Flavonoids | 94.5 mg | 94.5 mg |
| Histidine | 234 mg | 234 mg |
| Lutein / Zeaxanthin | 0.59 mg | 0.58 mg |
| Lycopene | 1.4 mg | 1.4 mg |
| Phenylalanine | 468 mg | 468 mg |
| Purines | 42.5 mg | 42.5 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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