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 salad recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Kale salad recipeThe recipe as it is1 serving = 150 g | Kale salad with mustard oilOlive oil → Mustard oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 86 Excellent | 86 Excellent |
| Calories | 264 kcal | 264 kcal |
| Total Fat | 20.7 g | 20.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.4 g | 2.18 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 8.78 g | 7.37 g |
| Omega-3 Fatty Acids | 1.5 g | 1.75 g |
| Polyunsaturated Fat | 8.15 g | 9.25 g |
| Omega-6 Fatty Acids | 6.65 g | 7.5 g |
| Vitamin E | 2.78 mg | 3.76 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 1.54 g | 2.29 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 8.78 g | 3.88 g |
| Protein | 5.53 g | 5.53 g |
| Water | 103 mL | 103 mL |
| Sodium | 29.5 mg | 29.5 mg |
| Total Carbohydrates | 19.6 g | 19.6 g |
| Sugar | 10.7 g | 10.7 g |
| Added Sugar | 8.25 g | 8.25 g |
| Iron | 1.71 mg | 1.65 mg |
| Calcium | 130 mg | 130 mg |
| Fiber | 4.39 g | 4.39 g |
| Magnesium | 49.4 mg | 49.4 mg |
| Potassium | 449 mg | 449 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 94.3 mg | 94.3 mg |
| Folate (B9) | 121 mcg | 121 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.02 mg | 1.02 mg |
| Phosphorus | 123 mg | 123 mg |
| Soluble Fiber | 0.69 g | 0.69 g |
| Vitamin A | 181 mcg RAE | 181 mcg RAE |
| Zinc | 0.8 mg | 0.8 mg |
| Chloride | 40.1 mg | 40.1 mg |
| Choline | 24.5 mg | 24.5 mg |
| Insoluble Fiber | 3.46 g | 3.46 g |
| Selenium | 1.49 mcg | 1.49 mcg |
| Thiamin (B1) | 0.13 mg | 0.13 mg |
| Vitamin B6 | 0.29 mg | 0.29 mg |
| Riboflavin (B2) | 0.28 mg | 0.28 mg |
| Copper | 0.37 mg | 0.37 mg |
| Pantothenic Acid (B5) | 0.18 mg | 0.18 mg |
| Vitamin K | 535 mcg | 529 mcg |
| Biotin (B7) | 0.46 mcg | 0.46 mcg |
| Fluoride | 0.048 mg | 0.048 mg |
| Manganese | 0.89 mg | 0.89 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 313 mg | 313 mg |
| Lysine | 157 mg | 157 mg |
| Polyphenols | 538 mg | 519 mg |
| Beta-Carotene | 6,942 mcg | 6,927 mcg |
| Isoleucine | 200 mg | 200 mg |
| Methionine | 76.2 mg | 76.2 mg |
| Oxalates | 27.4 mg | 27.4 mg |
| Threonine | 156 mg | 156 mg |
| Tryptophan | 65.2 mg | 65.2 mg |
| Valine | 229 mg | 229 mg |
| Flavonoids | 55.3 mg | 55.3 mg |
| Histidine | 120 mg | 120 mg |
| Lutein / Zeaxanthin | 4.74 mg | 4.73 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 230 mg | 230 mg |
| Purines | 22.3 mg | 22.3 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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