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: Garlic Lemon Kale with Salmon recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Garlic Lemon Kale with Salmon recipeThe recipe as it is1 serving = 250 g | Garlic Lemon Kale with Salmon with mustard oilOlive oil → Mustard oil1 serving = 250 g |
|---|---|---|
| Nutrient score | 75 Excellent | 76 Excellent |
| Calories | 523 kcal | 523 kcal |
| Total Fat | 36.4 g | 36.4 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 7.23 g | 6.93 g |
| Cholesterol | 93.5 mg | 93.5 mg |
| Monounsaturated Fat | 14.5 g | 12.6 g |
| Omega-3 Fatty Acids | 4.08 g | 4.42 g |
| Polyunsaturated Fat | 5.94 g | 7.41 g |
| Omega-6 Fatty Acids | 1.86 g | 2.99 g |
| Vitamin E | 3.73 mg | 5.03 mg |
| DHA (Docosahexaenoic Acid) | 1,870 mg | 1,870 mg |
| EPA (Eicosapentaenoic Acid) | 1,360 mg | 1,360 mg |
| ALA (Alpha-Linolenic Acid) | 0.31 g | 1.3 g |
| Arachidonic Acid | 145 mg | 145 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 13.7 g | 7.16 g |
| Protein | 37.7 g | 37.7 g |
| Water | 162 mL | 162 mL |
| Sodium | 130 mg | 130 mg |
| Total Carbohydrates | 9.61 g | 9.61 g |
| Sugar | 1.17 g | 1.17 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.95 mg | 1.88 mg |
| Calcium | 149 mg | 148 mg |
| Fiber | 2.88 g | 2.88 g |
| Magnesium | 73.1 mg | 73.1 mg |
| Potassium | 1,026 mg | 1,026 mg |
| Vitamin B12 | 5.44 mcg | 5.44 mcg |
| Vitamin D | 13.6 mcg | 13.6 mcg |
| Vitamin C | 96.4 mg | 96.4 mg |
| Folate (B9) | 149 mcg | 149 mcg |
| Iodine | 34 mcg | 34 mcg |
| Niacin (B3) | 14 mg | 14 mg |
| Phosphorus | 510 mg | 510 mg |
| Soluble Fiber | 0.41 g | 0.41 g |
| Vitamin A | 266 mcg RAE | 266 mcg RAE |
| Zinc | 0.97 mg | 0.96 mg |
| Chloride | 146 mg | 146 mg |
| Choline | 164 mg | 164 mg |
| Insoluble Fiber | 2.09 g | 2.09 g |
| Selenium | 65.9 mcg | 65.9 mcg |
| Thiamin (B1) | 0.49 mg | 0.49 mg |
| Vitamin B6 | 1.32 mg | 1.32 mg |
| Riboflavin (B2) | 0.49 mg | 0.49 mg |
| Copper | 0.2 mg | 0.2 mg |
| Pantothenic Acid (B5) | 2.85 mg | 2.85 mg |
| Vitamin K | 537 mcg | 529 mcg |
| Biotin (B7) | 17.5 mcg | 17.5 mcg |
| Fluoride | 0.12 mg | 0.12 mg |
| Manganese | 0.51 mg | 0.51 mg |
| Molybdenum | 5.1 mcg | 5.1 mcg |
| Chromium | 1.15 mcg | 1.15 mcg |
| Leucine | 3,276 mg | 3,276 mg |
| Lysine | 3,551 mg | 3,551 mg |
| Polyphenols | 278 mg | 252 mg |
| Beta-Carotene | 6,975 mcg | 6,954 mcg |
| Isoleucine | 2,076 mg | 2,076 mg |
| Methionine | 1,151 mg | 1,151 mg |
| Oxalates | 20.3 mg | 20.3 mg |
| Threonine | 1,894 mg | 1,894 mg |
| Tryptophan | 483 mg | 483 mg |
| Valine | 2,219 mg | 2,219 mg |
| Flavonoids | 43.1 mg | 43.1 mg |
| Histidine | 2,031 mg | 2,031 mg |
| Lutein / Zeaxanthin | 4.76 mg | 4.74 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,811 mg | 1,811 mg |
| Purines | 306 mg | 306 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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