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: Pumpkin Soup recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Pumpkin Soup recipeThe recipe as it is1 serving = 450 g | Pumpkin Soup with mustard oilOlive oil → Mustard oil1 serving = 450 g |
|---|---|---|
| Nutrient score | 46 Good | 47 Good |
| Calories | 251 kcal | 251 kcal |
| Total Fat | 17.9 g | 17.9 g |
| Trans Fat | 0.41 g | 0.41 g |
| Saturated Fat | 7.54 g | 7.39 g |
| Cholesterol | 40.1 mg | 40.1 mg |
| Monounsaturated Fat | 8.29 g | 7.35 g |
| Omega-3 Fatty Acids | 0.12 g | 0.29 g |
| Polyunsaturated Fat | 1.12 g | 1.85 g |
| Omega-6 Fatty Acids | 0.97 g | 1.53 g |
| Vitamin E | 3.93 mg | 4.59 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.19 g | 0.69 g |
| Arachidonic Acid | 24.9 mg | 24.9 mg |
| Medium-Chain Triglycerides | 1.52 g | 1.52 g |
| Omega-9 Fatty Acids | 10.1 g | 6.84 g |
| Protein | 4.26 g | 4.26 g |
| Water | 405 mL | 405 mL |
| Sodium | 636 mg | 636 mg |
| Total Carbohydrates | 22.8 g | 22.8 g |
| Sugar | 9.62 g | 9.62 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.55 mg | 2.51 mg |
| Calcium | 98.2 mg | 98.1 mg |
| Fiber | 2.02 g | 2.02 g |
| Magnesium | 43.2 mg | 43.2 mg |
| Potassium | 1,049 mg | 1,049 mg |
| Vitamin B12 | 0.059 mcg | 0.059 mcg |
| Vitamin D | 0.2 mcg | 0.2 mcg |
| Vitamin C | 26.9 mg | 26.9 mg |
| Folate (B9) | 50.4 mcg | 50.4 mcg |
| Iodine | 5.28 mcg | 5.28 mcg |
| Niacin (B3) | 1.85 mg | 1.85 mg |
| Phosphorus | 160 mg | 160 mg |
| Soluble Fiber | 0.81 g | 0.81 g |
| Vitamin A | 1,161 mcg RAE | 1,161 mcg RAE |
| Zinc | 1.16 mg | 1.16 mg |
| Chloride | 294 mg | 294 mg |
| Choline | 36.6 mg | 36.6 mg |
| Insoluble Fiber | 1.42 g | 1.42 g |
| Selenium | 2.67 mcg | 2.67 mcg |
| Thiamin (B1) | 0.17 mg | 0.17 mg |
| Vitamin B6 | 0.29 mg | 0.29 mg |
| Riboflavin (B2) | 0.36 mg | 0.36 mg |
| Copper | 0.41 mg | 0.41 mg |
| Pantothenic Acid (B5) | 0.95 mg | 0.95 mg |
| Vitamin K | 8.54 mcg | 4.44 mcg |
| Biotin (B7) | 1.16 mcg | 1.16 mcg |
| Fluoride | 0.039 mg | 0.039 mg |
| Manganese | 0.53 mg | 0.53 mg |
| Molybdenum | 1.03 mcg | 1.03 mcg |
| Chromium | 1.09 mcg | 1.09 mcg |
| Leucine | 343 mg | 343 mg |
| Lysine | 248 mg | 248 mg |
| Polyphenols | 212 mg | 199 mg |
| Beta-Carotene | 7,913 mcg | 7,903 mcg |
| Isoleucine | 210 mg | 210 mg |
| Methionine | 72.1 mg | 72.1 mg |
| Oxalates | 37.6 mg | 37.6 mg |
| Threonine | 191 mg | 191 mg |
| Tryptophan | 53.4 mg | 53.4 mg |
| Valine | 252 mg | 252 mg |
| Flavonoids | 60.9 mg | 60.9 mg |
| Histidine | 133 mg | 133 mg |
| Lutein / Zeaxanthin | 3.87 mg | 3.86 mg |
| Lycopene | 0.089 mg | 0.089 mg |
| Phenylalanine | 212 mg | 212 mg |
| Purines | 47.6 mg | 47.6 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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