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: Gigantes plaki (baked butter beans) by Alexis, with 109 g Olive oil · Choose another
| Nutrient | Gigantes plaki (baked butter beans) by AlexisThe recipe as it is1 serving = 300 g | Gigantes plaki (baked butter beans) with mustard oilOlive oil → Mustard oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 92 Excellent | 92 Excellent |
| Calories | 648 kcal | 648 kcal |
| Total Fat | 28.8 g | 28.8 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 4.01 g | 3.41 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 20.1 g | 16.4 g |
| Omega-3 Fatty Acids | 0.33 g | 1.01 g |
| Polyunsaturated Fat | 3.8 g | 6.74 g |
| Omega-6 Fatty Acids | 3.47 g | 5.73 g |
| Vitamin E | 5.07 mg | 7.69 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.41 g | 2.39 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 20 g | 6.95 g |
| Protein | 23.7 g | 23.7 g |
| Water | 165 mL | 165 mL |
| Sodium | 40.8 mg | 40.8 mg |
| Total Carbohydrates | 75.6 g | 75.6 g |
| Sugar | 15.5 g | 15.5 g |
| Added Sugar | 0 g | 0 g |
| Iron | 6.75 mg | 6.59 mg |
| Calcium | 132 mg | 132 mg |
| Fiber | 18.9 g | 18.9 g |
| Magnesium | 209 mg | 209 mg |
| Potassium | 2,010 mg | 2,009 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 28.1 mg | 28.1 mg |
| Folate (B9) | 438 mcg | 438 mcg |
| Iodine | 0.037 mcg | 0.037 mcg |
| Niacin (B3) | 3.3 mg | 3.3 mg |
| Phosphorus | 482 mg | 482 mg |
| Soluble Fiber | 4.27 g | 4.27 g |
| Vitamin A | 191 mcg RAE | 191 mcg RAE |
| Zinc | 3.18 mg | 3.17 mg |
| Chloride | 46.4 mg | 46.4 mg |
| Choline | 111 mg | 111 mg |
| Insoluble Fiber | 22.1 g | 22.1 g |
| Selenium | 8.23 mcg | 8.23 mcg |
| Thiamin (B1) | 0.64 mg | 0.64 mg |
| Vitamin B6 | 0.72 mg | 0.72 mg |
| Riboflavin (B2) | 0.23 mg | 0.23 mg |
| Copper | 0.74 mg | 0.74 mg |
| Pantothenic Acid (B5) | 1.3 mg | 1.3 mg |
| Vitamin K | 81.6 mcg | 65.2 mcg |
| Biotin (B7) | 1.72 mcg | 1.72 mcg |
| Fluoride | 0.03 mg | 0.03 mg |
| Manganese | 2.04 mg | 2.04 mg |
| Molybdenum | 0.28 mcg | 0.28 mcg |
| Chromium | 0.42 mcg | 0.42 mcg |
| Leucine | 1,726 mg | 1,726 mg |
| Lysine | 1,536 mg | 1,536 mg |
| Polyphenols | 426 mg | 376 mg |
| Beta-Carotene | 2,045 mcg | 2,004 mcg |
| Isoleucine | 1,072 mg | 1,072 mg |
| Methionine | 268 mg | 268 mg |
| Oxalates | 117 mg | 117 mg |
| Threonine | 996 mg | 996 mg |
| Tryptophan | 257 mg | 257 mg |
| Valine | 1,162 mg | 1,162 mg |
| Flavonoids | 172 mg | 172 mg |
| Histidine | 688 mg | 688 mg |
| Lutein / Zeaxanthin | 0.57 mg | 0.54 mg |
| Lycopene | 4.72 mg | 4.72 mg |
| Phenylalanine | 1,276 mg | 1,276 mg |
| Purines | 94.5 mg | 94.5 mg |
| MSG (Monosodium Glutamate) | 276 mg | 276 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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