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: Ful medames Fava beans recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Ful medames Fava beans recipeThe recipe as it is1 serving = 213 g | Ful medames Fava beans with mustard oilOlive oil → Mustard oil1 serving = 213 g |
|---|---|---|
| Nutrient score | 88 Excellent | 88 Excellent |
| Calories | 211 kcal | 211 kcal |
| Total Fat | 11.3 g | 11.3 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.55 g | 1.33 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.54 g | 6.13 g |
| Omega-3 Fatty Acids | 0.12 g | 0.37 g |
| Polyunsaturated Fat | 1.31 g | 2.41 g |
| Omega-6 Fatty Acids | 1.19 g | 2.04 g |
| Vitamin E | 2.02 mg | 3 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.14 g | 0.89 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.51 g | 2.61 g |
| Protein | 10 g | 10 g |
| Water | 164 mL | 164 mL |
| Sodium | 303 mg | 303 mg |
| Total Carbohydrates | 24.1 g | 24.1 g |
| Sugar | 1.79 g | 1.79 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.54 mg | 2.48 mg |
| Calcium | 76.1 mg | 76 mg |
| Fiber | 9.06 g | 9.06 g |
| Magnesium | 81.2 mg | 81.2 mg |
| Potassium | 418 mg | 418 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 15.1 mg | 15.1 mg |
| Folate (B9) | 95 mcg | 95 mcg |
| Iodine | 3.11 mcg | 3.11 mcg |
| Niacin (B3) | 1.04 mg | 1.04 mg |
| Phosphorus | 181 mg | 181 mg |
| Soluble Fiber | 2.3 g | 2.3 g |
| Vitamin A | 26.7 mcg RAE | 26.7 mcg RAE |
| Zinc | 1.34 mg | 1.33 mg |
| Chloride | 438 mg | 438 mg |
| Choline | 45.7 mg | 45.7 mg |
| Insoluble Fiber | 6.97 g | 6.97 g |
| Selenium | 2.12 mcg | 2.12 mcg |
| Thiamin (B1) | 0.12 mg | 0.12 mg |
| Vitamin B6 | 0.21 mg | 0.21 mg |
| Riboflavin (B2) | 0.087 mg | 0.087 mg |
| Copper | 0.3 mg | 0.3 mg |
| Pantothenic Acid (B5) | 0.41 mg | 0.41 mg |
| Vitamin K | 115 mcg | 109 mcg |
| Biotin (B7) | 0.041 mcg | 0.041 mcg |
| Fluoride | 0.063 mg | 0.063 mg |
| Manganese | 0.56 mg | 0.56 mg |
| Molybdenum | 47.2 mcg | 47.2 mcg |
| Chromium | 15 mcg | 15 mcg |
| Leucine | 739 mg | 739 mg |
| Lysine | 578 mg | 578 mg |
| Polyphenols | 176 mg | 157 mg |
| Beta-Carotene | 363 mcg | 348 mcg |
| Isoleucine | 412 mg | 412 mg |
| Methionine | 101 mg | 101 mg |
| Oxalates | 137 mg | 137 mg |
| Threonine | 347 mg | 347 mg |
| Tryptophan | 94.4 mg | 94.4 mg |
| Valine | 468 mg | 468 mg |
| Flavonoids | 45.3 mg | 45.3 mg |
| Histidine | 249 mg | 249 mg |
| Lutein / Zeaxanthin | 0.54 mg | 0.53 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 450 mg | 450 mg |
| Purines | 78.5 mg | 78.5 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
