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: Leek and potato soup recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Leek and potato soup recipeThe recipe as it is1 serving = 350 g | Leek and potato soup with mustard oilOlive oil → Mustard oil1 serving = 350 g |
|---|---|---|
| Nutrient score | 73 Very good | 74 Very good |
| Calories | 315 kcal | 315 kcal |
| Total Fat | 7.62 g | 7.62 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.01 g | 0.86 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.01 g | 4.07 g |
| Omega-3 Fatty Acids | 0.13 g | 0.3 g |
| Polyunsaturated Fat | 0.9 g | 1.64 g |
| Omega-6 Fatty Acids | 0.77 g | 1.34 g |
| Vitamin E | 2.18 mg | 2.83 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.083 g | 0.58 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.98 g | 1.71 g |
| Protein | 6.69 g | 6.69 g |
| Water | 274 mL | 274 mL |
| Sodium | 864 mg | 864 mg |
| Total Carbohydrates | 57.9 g | 57.9 g |
| Sugar | 7.14 g | 7.14 g |
| Added Sugar | 0 g | 0 g |
| Iron | 5.01 mg | 4.97 mg |
| Calcium | 116 mg | 116 mg |
| Fiber | 7.33 g | 7.33 g |
| Magnesium | 93.4 mg | 93.4 mg |
| Potassium | 1,306 mg | 1,306 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 59.5 mg | 59.5 mg |
| Folate (B9) | 114 mcg | 114 mcg |
| Iodine | 1.18 mcg | 1.18 mcg |
| Niacin (B3) | 3.18 mg | 3.18 mg |
| Phosphorus | 192 mg | 192 mg |
| Soluble Fiber | 1.82 g | 1.82 g |
| Vitamin A | 98.9 mcg RAE | 98.9 mcg RAE |
| Zinc | 1.36 mg | 1.35 mg |
| Chloride | 389 mg | 389 mg |
| Choline | 55.2 mg | 55.2 mg |
| Insoluble Fiber | 5.47 g | 5.47 g |
| Selenium | 3 mcg | 3 mcg |
| Thiamin (B1) | 0.27 mg | 0.27 mg |
| Vitamin B6 | 1.01 mg | 1.01 mg |
| Riboflavin (B2) | 0.15 mg | 0.15 mg |
| Copper | 0.46 mg | 0.46 mg |
| Pantothenic Acid (B5) | 0.95 mg | 0.95 mg |
| Vitamin K | 67.7 mcg | 63.6 mcg |
| Biotin (B7) | 1.47 mcg | 1.47 mcg |
| Fluoride | 0.07 mg | 0.07 mg |
| Manganese | 1.02 mg | 1.02 mg |
| Molybdenum | 1.18 mcg | 1.18 mcg |
| Chromium | 1.18 mcg | 1.18 mcg |
| Leucine | 483 mg | 483 mg |
| Lysine | 421 mg | 421 mg |
| Polyphenols | 271 mg | 258 mg |
| Beta-Carotene | 1,361 mcg | 1,351 mcg |
| Isoleucine | 304 mg | 304 mg |
| Methionine | 94.2 mg | 94.2 mg |
| Oxalates | 136 mg | 136 mg |
| Threonine | 305 mg | 305 mg |
| Tryptophan | 95.2 mg | 95.2 mg |
| Valine | 372 mg | 372 mg |
| Flavonoids | 75.1 mg | 75.1 mg |
| Histidine | 439 mg | 439 mg |
| Lutein / Zeaxanthin | 2.31 mg | 2.3 mg |
| Lycopene | 0.12 mg | 0.12 mg |
| Phenylalanine | 370 mg | 370 mg |
| Purines | 85.7 mg | 85.7 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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