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: Quick Provencal Ratatouille recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Quick Provencal Ratatouille recipeThe recipe as it is1 serving = 200 g | Quick Provencal Ratatouille with mustard oilOlive oil → Mustard oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 96 Excellent | 96 Excellent |
| Calories | 164 kcal | 164 kcal |
| Total Fat | 7.75 g | 7.75 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.13 g | 0.98 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.03 g | 4.09 g |
| Omega-3 Fatty Acids | 0.13 g | 0.3 g |
| Polyunsaturated Fat | 0.95 g | 1.69 g |
| Omega-6 Fatty Acids | 0.82 g | 1.39 g |
| Vitamin E | 1.76 mg | 2.41 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.096 g | 0.59 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5 g | 1.73 g |
| Protein | 4.64 g | 4.64 g |
| Water | 165 mL | 165 mL |
| Sodium | 219 mg | 219 mg |
| Total Carbohydrates | 22.1 g | 22.1 g |
| Sugar | 12.5 g | 12.5 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.85 mg | 1.81 mg |
| Calcium | 73.6 mg | 73.5 mg |
| Fiber | 7.23 g | 7.23 g |
| Magnesium | 58.6 mg | 58.6 mg |
| Potassium | 899 mg | 899 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 77.2 mg | 77.2 mg |
| Folate (B9) | 79.6 mcg | 79.6 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.98 mg | 1.98 mg |
| Phosphorus | 113 mg | 113 mg |
| Soluble Fiber | 1.8 g | 1.8 g |
| Vitamin A | 119 mcg RAE | 119 mcg RAE |
| Zinc | 0.94 mg | 0.94 mg |
| Chloride | 140 mg | 140 mg |
| Choline | 29.9 mg | 29.9 mg |
| Insoluble Fiber | 5.22 g | 5.22 g |
| Selenium | 1.42 mcg | 1.42 mcg |
| Thiamin (B1) | 0.17 mg | 0.17 mg |
| Vitamin B6 | 0.51 mg | 0.51 mg |
| Riboflavin (B2) | 0.19 mg | 0.19 mg |
| Copper | 0.28 mg | 0.28 mg |
| Pantothenic Acid (B5) | 0.78 mg | 0.78 mg |
| Vitamin K | 51.1 mcg | 47 mcg |
| Biotin (B7) | 1.91 mcg | 1.91 mcg |
| Fluoride | 0.019 mg | 0.019 mg |
| Manganese | 0.81 mg | 0.81 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.064 mcg |
| Leucine | 314 mg | 314 mg |
| Lysine | 276 mg | 276 mg |
| Polyphenols | 302 mg | 290 mg |
| Beta-Carotene | 915 mcg | 905 mcg |
| Isoleucine | 221 mg | 221 mg |
| Methionine | 74.2 mg | 74.2 mg |
| Oxalates | 35.6 mg | 35.6 mg |
| Threonine | 223 mg | 223 mg |
| Tryptophan | 65.8 mg | 65.8 mg |
| Valine | 261 mg | 261 mg |
| Flavonoids | 110 mg | 110 mg |
| Histidine | 203 mg | 203 mg |
| Lutein / Zeaxanthin | 1.05 mg | 1.04 mg |
| Lycopene | 2.6 mg | 2.6 mg |
| Phenylalanine | 241 mg | 241 mg |
| Purines | 46.4 mg | 46.4 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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