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: Provencal Vegetable Ratatouille recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Provencal Vegetable Ratatouille recipeThe recipe as it is1 serving = 300 g | Provencal Vegetable Ratatouille with mustard oilOlive oil → Mustard oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 97 Excellent | 97 Excellent |
| Calories | 191 kcal | 191 kcal |
| Total Fat | 7.92 g | 7.92 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.15 g | 1 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.03 g | 4.1 g |
| Omega-3 Fatty Acids | 0.13 g | 0.3 g |
| Polyunsaturated Fat | 0.97 g | 1.71 g |
| Omega-6 Fatty Acids | 0.84 g | 1.4 g |
| Vitamin E | 2.02 mg | 2.67 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.61 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.01 g | 1.74 g |
| Protein | 5.44 g | 5.44 g |
| Water | 258 mL | 258 mL |
| Sodium | 202 mg | 202 mg |
| Total Carbohydrates | 28 g | 28 g |
| Sugar | 16.5 g | 16.5 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.21 mg | 2.17 mg |
| Calcium | 78.4 mg | 78.3 mg |
| Fiber | 8.74 g | 8.74 g |
| Magnesium | 65.8 mg | 65.8 mg |
| Potassium | 1,041 mg | 1,041 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 131 mg | 131 mg |
| Folate (B9) | 82.2 mcg | 82.2 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.24 mg | 2.24 mg |
| Phosphorus | 126 mg | 126 mg |
| Soluble Fiber | 2.04 g | 2.04 g |
| Vitamin A | 199 mcg RAE | 199 mcg RAE |
| Zinc | 1.07 mg | 1.07 mg |
| Chloride | 55.9 mg | 55.9 mg |
| Choline | 33.8 mg | 33.8 mg |
| Insoluble Fiber | 6.17 g | 6.17 g |
| Selenium | 1.49 mcg | 1.49 mcg |
| Thiamin (B1) | 0.2 mg | 0.2 mg |
| Vitamin B6 | 0.62 mg | 0.62 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Copper | 0.33 mg | 0.33 mg |
| Pantothenic Acid (B5) | 0.86 mg | 0.86 mg |
| Vitamin K | 50 mcg | 45.9 mcg |
| Biotin (B7) | 2.87 mcg | 2.87 mcg |
| Fluoride | 0.026 mg | 0.026 mg |
| Manganese | 0.89 mg | 0.89 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 374 mg | 374 mg |
| Lysine | 324 mg | 324 mg |
| Polyphenols | 349 mg | 336 mg |
| Beta-Carotene | 1,166 mcg | 1,156 mcg |
| Isoleucine | 257 mg | 257 mg |
| Methionine | 83.4 mg | 83.4 mg |
| Oxalates | 37.2 mg | 37.2 mg |
| Threonine | 254 mg | 254 mg |
| Tryptophan | 73.5 mg | 73.5 mg |
| Valine | 301 mg | 301 mg |
| Flavonoids | 129 mg | 129 mg |
| Histidine | 205 mg | 205 mg |
| Lutein / Zeaxanthin | 1.07 mg | 1.06 mg |
| Lycopene | 27.7 mg | 27.7 mg |
| Phenylalanine | 280 mg | 280 mg |
| Purines | 50.6 mg | 50.6 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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