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: Mushroom Bourguignon French stew by Anna, with 27.2 g Olive oil · Choose another
| Nutrient | Mushroom Bourguignon French stew by AnnaThe recipe as it is1 serving = 350 g | Mushroom Bourguignon French stew with mustard oilOlive oil → Mustard oil1 serving = 350 g |
|---|---|---|
| Nutrient score | 87 Excellent | 88 Excellent |
| Calories | 253 kcal | 253 kcal |
| Total Fat | 7.32 g | 7.32 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 | 0.066 g | 0.24 g |
| Polyunsaturated Fat | 0.87 g | 1.61 g |
| Omega-6 Fatty Acids | 0.81 g | 1.37 g |
| Vitamin E | 1.73 mg | 2.39 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.081 g | 0.58 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.99 g | 1.73 g |
| Protein | 6.36 g | 6.36 g |
| Water | 298 mL | 298 mL |
| Sodium | 459 mg | 459 mg |
| Total Carbohydrates | 21.1 g | 21.1 g |
| Sugar | 7.37 g | 7.37 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.02 mg | 2.98 mg |
| Calcium | 65.8 mg | 65.7 mg |
| Fiber | 4.07 g | 4.07 g |
| Magnesium | 51.3 mg | 51.3 mg |
| Potassium | 1,066 mg | 1,066 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.94 mcg | 0.94 mcg |
| Vitamin C | 20 mg | 20 mg |
| Folate (B9) | 60.2 mcg | 60.2 mcg |
| Iodine | 0.59 mcg | 0.59 mcg |
| Niacin (B3) | 7.99 mg | 7.99 mg |
| Phosphorus | 290 mg | 290 mg |
| Soluble Fiber | 1.31 g | 1.31 g |
| Vitamin A | 284 mcg RAE | 284 mcg RAE |
| Zinc | 1.48 mg | 1.47 mg |
| Chloride | 209 mg | 209 mg |
| Choline | 50 mg | 50 mg |
| Insoluble Fiber | 3.16 g | 3.16 g |
| Selenium | 19.2 mcg | 19.2 mcg |
| Thiamin (B1) | 0.24 mg | 0.24 mg |
| Vitamin B6 | 0.43 mg | 0.43 mg |
| Riboflavin (B2) | 0.85 mg | 0.85 mg |
| Copper | 0.72 mg | 0.72 mg |
| Pantothenic Acid (B5) | 3.14 mg | 3.14 mg |
| Vitamin K | 117 mcg | 113 mcg |
| Biotin (B7) | 10.8 mcg | 10.8 mcg |
| Fluoride | 0.15 mg | 0.15 mg |
| Manganese | 0.52 mg | 0.52 mg |
| Molybdenum | 0.59 mcg | 0.59 mcg |
| Chromium | 0.66 mcg | 0.66 mcg |
| Leucine | 423 mg | 423 mg |
| Lysine | 298 mg | 298 mg |
| Polyphenols | 653 mg | 641 mg |
| Beta-Carotene | 2,975 mcg | 2,965 mcg |
| Isoleucine | 275 mg | 275 mg |
| Methionine | 108 mg | 108 mg |
| Oxalates | 128 mg | 128 mg |
| Threonine | 309 mg | 309 mg |
| Tryptophan | 96.6 mg | 96.6 mg |
| Valine | 351 mg | 351 mg |
| Flavonoids | 171 mg | 171 mg |
| Histidine | 275 mg | 275 mg |
| Lutein / Zeaxanthin | 0.53 mg | 0.52 mg |
| Lycopene | 1.89 mg | 1.89 mg |
| Phenylalanine | 331 mg | 331 mg |
| Purines | 161 mg | 161 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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