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: Mujaddara Vegan by Debbie, with 55.2 g Olive oil · Choose another
| Nutrient | Mujaddara Vegan by DebbieThe recipe as it is1 serving = 263 g | Mujaddara Vegan with mustard oilOlive oil → Mustard oil1 serving = 263 g |
|---|---|---|
| Nutrient score | 76 Excellent | 78 Excellent |
| Calories | 520 kcal | 520 kcal |
| Total Fat | 15 g | 15 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.12 g | 1.81 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 10.3 g | 8.38 g |
| Omega-3 Fatty Acids | 0.18 g | 0.52 g |
| Polyunsaturated Fat | 1.82 g | 3.32 g |
| Omega-6 Fatty Acids | 1.65 g | 2.79 g |
| Vitamin E | 2.23 mg | 3.55 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.15 g | 1.16 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 10.5 g | 3.92 g |
| Protein | 17.6 g | 17.6 g |
| Water | 149 mL | 149 mL |
| Sodium | 8.13 mg | 8.13 mg |
| Total Carbohydrates | 78.7 g | 78.7 g |
| Sugar | 4.74 g | 4.74 g |
| Added Sugar | 0 g | 0 g |
| Iron | 4.82 mg | 4.74 mg |
| Calcium | 62.4 mg | 62.2 mg |
| Fiber | 17.7 g | 17.7 g |
| Magnesium | 83.6 mg | 83.6 mg |
| Potassium | 680 mg | 680 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 8.88 mg | 8.88 mg |
| Folate (B9) | 260 mcg | 260 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.54 mg | 2.54 mg |
| Phosphorus | 313 mg | 313 mg |
| Soluble Fiber | 1.63 g | 1.63 g |
| Vitamin A | 2.31 mcg RAE | 2.31 mcg RAE |
| Zinc | 3.35 mg | 3.34 mg |
| Chloride | 19.5 mg | 19.5 mg |
| Choline | 59.6 mg | 59.6 mg |
| Insoluble Fiber | 16.4 g | 16.4 g |
| Selenium | 12.2 mcg | 12.2 mcg |
| Thiamin (B1) | 0.52 mg | 0.52 mg |
| Vitamin B6 | 0.46 mg | 0.46 mg |
| Riboflavin (B2) | 0.14 mg | 0.14 mg |
| Copper | 0.69 mg | 0.69 mg |
| Pantothenic Acid (B5) | 1.46 mg | 1.46 mg |
| Vitamin K | 11.2 mcg | 2.88 mcg |
| Biotin (B7) | 13.9 mcg | 13.9 mcg |
| Fluoride | 0.075 mg | 0.075 mg |
| Manganese | 1.57 mg | 1.57 mg |
| Molybdenum | 89 mcg | 89 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 1,447 mg | 1,447 mg |
| Lysine | 1,028 mg | 1,028 mg |
| Polyphenols | 445 mg | 420 mg |
| Beta-Carotene | 70.1 mcg | 49.4 mcg |
| Isoleucine | 788 mg | 788 mg |
| Methionine | 226 mg | 226 mg |
| Oxalates | 48.7 mg | 48.7 mg |
| Threonine | 680 mg | 680 mg |
| Tryptophan | 200 mg | 200 mg |
| Valine | 899 mg | 899 mg |
| Flavonoids | 155 mg | 155 mg |
| Histidine | 559 mg | 559 mg |
| Lutein / Zeaxanthin | 0.19 mg | 0.18 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 960 mg | 960 mg |
| Purines | 90.3 mg | 90.3 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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