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: Portobello fajitas recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Portobello fajitas recipeThe recipe as it is1 serving = 200 g | Portobello fajitas with mustard oilOlive oil → Mustard oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 120 kcal | 120 kcal |
| Total Fat | 7.62 g | 7.62 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.11 g | 0.96 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.02 g | 4.08 g |
| Omega-3 Fatty Acids | 0.075 g | 0.25 g |
| Polyunsaturated Fat | 0.95 g | 1.68 g |
| Omega-6 Fatty Acids | 0.83 g | 1.4 g |
| Vitamin E | 2.19 mg | 2.84 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.069 g | 0.57 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.99 g | 1.72 g |
| Protein | 3.37 g | 3.37 g |
| Water | 176 mL | 176 mL |
| Sodium | 38.4 mg | 38.4 mg |
| Total Carbohydrates | 11.8 g | 11.8 g |
| Sugar | 5.97 g | 5.97 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.33 mg | 1.29 mg |
| Calcium | 27.4 mg | 27.3 mg |
| Fiber | 3.44 g | 3.44 g |
| Magnesium | 22.9 mg | 22.9 mg |
| Potassium | 562 mg | 562 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.2 mcg | 0.2 mcg |
| Vitamin C | 61 mg | 61 mg |
| Folate (B9) | 44.8 mcg | 44.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 4.44 mg | 4.44 mg |
| Phosphorus | 152 mg | 152 mg |
| Soluble Fiber | 0.93 g | 0.93 g |
| Vitamin A | 92.2 mcg RAE | 92.2 mcg RAE |
| Zinc | 0.75 mg | 0.75 mg |
| Chloride | 10.7 mg | 10.7 mg |
| Choline | 19.5 mg | 19.5 mg |
| Insoluble Fiber | 3.48 g | 3.48 g |
| Selenium | 9.8 mcg | 9.8 mcg |
| Thiamin (B1) | 0.13 mg | 0.13 mg |
| Vitamin B6 | 0.42 mg | 0.42 mg |
| Riboflavin (B2) | 0.55 mg | 0.55 mg |
| Copper | 0.34 mg | 0.34 mg |
| Pantothenic Acid (B5) | 1.71 mg | 1.71 mg |
| Vitamin K | 8.15 mcg | 4.05 mcg |
| Biotin (B7) | 15.6 mcg | 15.6 mcg |
| Fluoride | 0.004 mg | 0.004 mg |
| Manganese | 0.25 mg | 0.25 mg |
| Molybdenum | 0.21 mcg | 0.21 mcg |
| Chromium | 0.21 mcg | 0.21 mcg |
| Leucine | 237 mg | 237 mg |
| Lysine | 176 mg | 176 mg |
| Polyphenols | 205 mg | 192 mg |
| Beta-Carotene | 1,385 mcg | 1,375 mcg |
| Isoleucine | 161 mg | 161 mg |
| Methionine | 52.9 mg | 52.9 mg |
| Oxalates | 5.56 mg | 5.56 mg |
| Threonine | 155 mg | 155 mg |
| Tryptophan | 44.6 mg | 44.6 mg |
| Valine | 190 mg | 190 mg |
| Flavonoids | 46.2 mg | 46.2 mg |
| Histidine | 185 mg | 185 mg |
| Lutein / Zeaxanthin | 0.26 mg | 0.25 mg |
| Lycopene | 0.2 mg | 0.2 mg |
| Phenylalanine | 175 mg | 175 mg |
| Purines | 61.8 mg | 61.8 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
