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: Minestrone soup by Lara, with 27.2 g Olive oil · Choose another
| Nutrient | Minestrone soup by LaraThe recipe as it is1 serving = 400 g | Minestrone soup with mustard oilOlive oil → Mustard oil1 serving = 400 g |
|---|---|---|
| Nutrient score | 58 Good | 59 Good |
| Calories | 207 kcal | 207 kcal |
| Total Fat | 5.66 g | 5.66 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.81 g | 0.71 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.42 g | 2.8 g |
| Omega-3 Fatty Acids | 0.098 g | 0.21 g |
| Polyunsaturated Fat | 0.74 g | 1.23 g |
| Omega-6 Fatty Acids | 0.65 g | 1.02 g |
| Vitamin E | 1.31 mg | 1.74 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.086 g | 0.42 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.4 g | 1.22 g |
| Protein | 9.28 g | 9.28 g |
| Water | 348 mL | 348 mL |
| Sodium | 1,180 mg | 1,180 mg |
| Total Carbohydrates | 34.5 g | 34.5 g |
| Sugar | 6.59 g | 6.59 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.94 mg | 2.92 mg |
| Calcium | 129 mg | 129 mg |
| Fiber | 7.55 g | 7.55 g |
| Magnesium | 71.4 mg | 71.4 mg |
| Potassium | 824 mg | 824 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 15.2 mg | 15.2 mg |
| Folate (B9) | 71.6 mcg | 71.6 mcg |
| Iodine | 1.3 mcg | 1.3 mcg |
| Niacin (B3) | 1.68 mg | 1.68 mg |
| Phosphorus | 198 mg | 198 mg |
| Soluble Fiber | 2.05 g | 2.05 g |
| Vitamin A | 207 mcg RAE | 207 mcg RAE |
| Zinc | 1.6 mg | 1.59 mg |
| Chloride | 673 mg | 673 mg |
| Choline | 46.5 mg | 46.5 mg |
| Insoluble Fiber | 6.79 g | 6.79 g |
| Selenium | 7.92 mcg | 7.92 mcg |
| Thiamin (B1) | 0.2 mg | 0.2 mg |
| Vitamin B6 | 0.39 mg | 0.39 mg |
| Riboflavin (B2) | 0.15 mg | 0.15 mg |
| Copper | 0.39 mg | 0.39 mg |
| Pantothenic Acid (B5) | 0.63 mg | 0.63 mg |
| Vitamin K | 32.5 mcg | 29.8 mcg |
| Biotin (B7) | 3.9 mcg | 3.9 mcg |
| Fluoride | 0.11 mg | 0.11 mg |
| Manganese | 0.83 mg | 0.83 mg |
| Molybdenum | 2.7 mcg | 2.7 mcg |
| Chromium | 1.68 mcg | 1.68 mcg |
| Leucine | 698 mg | 698 mg |
| Lysine | 519 mg | 519 mg |
| Polyphenols | 259 mg | 251 mg |
| Beta-Carotene | 2,241 mcg | 2,234 mcg |
| Isoleucine | 413 mg | 413 mg |
| Methionine | 112 mg | 112 mg |
| Oxalates | 39.5 mg | 39.5 mg |
| Threonine | 355 mg | 355 mg |
| Tryptophan | 101 mg | 101 mg |
| Valine | 486 mg | 486 mg |
| Flavonoids | 95.9 mg | 95.9 mg |
| Histidine | 315 mg | 315 mg |
| Lutein / Zeaxanthin | 0.68 mg | 0.68 mg |
| Lycopene | 9.23 mg | 9.23 mg |
| Phenylalanine | 449 mg | 449 mg |
| Purines | 80.5 mg | 80.5 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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