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: Kale and white bean soup by Clarence, with 27.2 g Olive oil · Choose another
| Nutrient | Kale and white bean soup by ClarenceThe recipe as it is1 serving = 400 g | Kale and white bean soup with mustard oilOlive oil → Mustard oil1 serving = 400 g |
|---|---|---|
| Nutrient score | 59 Good | 59 Good |
| Calories | 245 kcal | 245 kcal |
| Total Fat | 8.39 g | 8.39 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.14 g | 0.99 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.08 g | 4.14 g |
| Omega-3 Fatty Acids | 0.2 g | 0.37 g |
| Polyunsaturated Fat | 1.06 g | 1.79 g |
| Omega-6 Fatty Acids | 0.86 g | 1.42 g |
| Vitamin E | 2.4 mg | 3.05 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.22 g | 0.72 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.09 g | 1.82 g |
| Protein | 13 g | 13 g |
| Water | 338 mL | 338 mL |
| Sodium | 1,264 mg | 1,264 mg |
| Total Carbohydrates | 37.1 g | 37.1 g |
| Sugar | 4.71 g | 4.71 g |
| Added Sugar | 0 g | 0 g |
| Iron | 4.2 mg | 4.16 mg |
| Calcium | 243 mg | 243 mg |
| Fiber | 10.8 g | 10.8 g |
| Magnesium | 97.2 mg | 97.2 mg |
| Potassium | 1,092 mg | 1,092 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 90.3 mg | 90.3 mg |
| Folate (B9) | 158 mcg | 158 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.68 mg | 1.68 mg |
| Phosphorus | 287 mg | 287 mg |
| Soluble Fiber | 2.55 g | 2.55 g |
| Vitamin A | 191 mcg RAE | 191 mcg RAE |
| Zinc | 1.97 mg | 1.97 mg |
| Chloride | 1,523 mg | 1,523 mg |
| Choline | 59.2 mg | 59.2 mg |
| Insoluble Fiber | 9.94 g | 9.94 g |
| Selenium | 6.02 mcg | 6.02 mcg |
| Thiamin (B1) | 0.23 mg | 0.23 mg |
| Vitamin B6 | 0.54 mg | 0.54 mg |
| Riboflavin (B2) | 0.33 mg | 0.33 mg |
| Copper | 0.47 mg | 0.47 mg |
| Pantothenic Acid (B5) | 0.54 mg | 0.54 mg |
| Vitamin K | 509 mcg | 505 mcg |
| Biotin (B7) | 4.05 mcg | 4.05 mcg |
| Fluoride | 0.15 mg | 0.15 mg |
| Manganese | 1.19 mg | 1.19 mg |
| Molybdenum | 1.21 mcg | 1.21 mcg |
| Chromium | 0.55 mcg | 0.55 mcg |
| Leucine | 979 mg | 979 mg |
| Lysine | 746 mg | 746 mg |
| Polyphenols | 447 mg | 434 mg |
| Beta-Carotene | 6,868 mcg | 6,858 mcg |
| Isoleucine | 591 mg | 591 mg |
| Methionine | 155 mg | 155 mg |
| Oxalates | 62.7 mg | 62.7 mg |
| Threonine | 490 mg | 490 mg |
| Tryptophan | 144 mg | 144 mg |
| Valine | 694 mg | 694 mg |
| Flavonoids | 142 mg | 142 mg |
| Histidine | 399 mg | 399 mg |
| Lutein / Zeaxanthin | 4.88 mg | 4.87 mg |
| Lycopene | 0.12 mg | 0.12 mg |
| Phenylalanine | 633 mg | 633 mg |
| Purines | 89.5 mg | 89.5 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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