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: Lentil and mushroom shepherds pie by Lara, with 27.2 g Olive oil · Choose another
| Nutrient | Lentil and mushroom shepherds pie by LaraThe recipe as it is1 serving = 400 g | Lentil and mushroom shepherds pie with mustard oilOlive oil → Mustard oil1 serving = 400 g |
|---|---|---|
| Nutrient score | 87 Excellent | 88 Excellent |
| Calories | 703 kcal | 703 kcal |
| Total Fat | 11.9 g | 11.9 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.78 g | 1.63 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.63 g | 6.69 g |
| Omega-3 Fatty Acids | 0.21 g | 0.38 g |
| Polyunsaturated Fat | 1.66 g | 2.39 g |
| Omega-6 Fatty Acids | 1.44 g | 2.01 g |
| Vitamin E | 2.16 mg | 2.81 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.18 g | 0.67 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.6 g | 4.34 g |
| Protein | 33.9 g | 33.9 g |
| Water | 230 mL | 230 mL |
| Sodium | 148 mg | 148 mg |
| Total Carbohydrates | 119 g | 119 g |
| Sugar | 8.83 g | 8.83 g |
| Added Sugar | 0 g | 0 g |
| Iron | 9.42 mg | 9.38 mg |
| Calcium | 115 mg | 115 mg |
| Fiber | 37.6 g | 37.6 g |
| Magnesium | 162 mg | 162 mg |
| Potassium | 2,339 mg | 2,339 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.16 mcg | 0.16 mcg |
| Vitamin C | 68.2 mg | 68.2 mg |
| Folate (B9) | 527 mcg | 527 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 8.84 mg | 8.84 mg |
| Phosphorus | 699 mg | 699 mg |
| Soluble Fiber | 4.5 g | 4.5 g |
| Vitamin A | 134 mcg RAE | 134 mcg RAE |
| Zinc | 5.99 mg | 5.99 mg |
| Chloride | 191 mg | 191 mg |
| Choline | 147 mg | 147 mg |
| Insoluble Fiber | 32.7 g | 32.7 g |
| Selenium | 16.8 mcg | 16.8 mcg |
| Thiamin (B1) | 1.17 mg | 1.17 mg |
| Vitamin B6 | 1.61 mg | 1.61 mg |
| Riboflavin (B2) | 0.64 mg | 0.64 mg |
| Copper | 1.61 mg | 1.61 mg |
| Pantothenic Acid (B5) | 4.22 mg | 4.22 mg |
| Vitamin K | 25.2 mcg | 21.1 mcg |
| Biotin (B7) | 24.9 mcg | 24.9 mcg |
| Fluoride | 0.041 mg | 0.041 mg |
| Manganese | 2.29 mg | 2.29 mg |
| Molybdenum | 172 mcg | 172 mcg |
| Chromium | 0.1 mcg | 0.1 mcg |
| Leucine | 2,317 mg | 2,317 mg |
| Lysine | 2,322 mg | 2,322 mg |
| Polyphenols | 428 mg | 415 mg |
| Beta-Carotene | 1,413 mcg | 1,403 mcg |
| Isoleucine | 1,431 mg | 1,431 mg |
| Methionine | 371 mg | 371 mg |
| Oxalates | 238 mg | 238 mg |
| Threonine | 1,388 mg | 1,388 mg |
| Tryptophan | 398 mg | 398 mg |
| Valine | 1,658 mg | 1,658 mg |
| Flavonoids | 138 mg | 138 mg |
| Histidine | 1,242 mg | 1,242 mg |
| Lutein / Zeaxanthin | 0.37 mg | 0.36 mg |
| Lycopene | 1.84 mg | 1.84 mg |
| Phenylalanine | 1,831 mg | 1,831 mg |
| Purines | 222 mg | 222 mg |
| MSG (Monosodium Glutamate) | 144 mg | 144 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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