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: Quinoa vegetable bowl recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Quinoa vegetable bowl recipeThe recipe as it is1 serving = 350 g | Quinoa vegetable bowl with mustard oilOlive oil → Mustard oil1 serving = 350 g |
|---|---|---|
| Nutrient score | 96 Excellent | 96 Excellent |
| Calories | 166 kcal | 166 kcal |
| Total Fat | 8.15 g | 8.15 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.12 g | 0.97 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.84 g | 4.9 g |
| Omega-3 Fatty Acids | 0.15 g | 0.32 g |
| Polyunsaturated Fat | 2.53 g | 3.26 g |
| Omega-6 Fatty Acids | 2.38 g | 2.94 g |
| Vitamin E | 2.49 mg | 3.15 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.6 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.45 g | 2.19 g |
| Protein | 3.97 g | 3.97 g |
| Water | 317 mL | 317 mL |
| Sodium | 10.4 mg | 10.4 mg |
| Total Carbohydrates | 20.1 g | 20.1 g |
| Sugar | 4.84 g | 4.84 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3 mg | 2.97 mg |
| Calcium | 51.6 mg | 51.5 mg |
| Fiber | 3.61 g | 3.61 g |
| Magnesium | 124 mg | 124 mg |
| Potassium | 593 mg | 593 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 70.4 mg | 70.4 mg |
| Folate (B9) | 122 mcg | 122 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.31 mg | 1.31 mg |
| Phosphorus | 286 mg | 286 mg |
| Soluble Fiber | 1.07 g | 1.07 g |
| Vitamin A | 74.6 mcg RAE | 74.6 mcg RAE |
| Zinc | 2.02 mg | 2.01 mg |
| Chloride | 0.11 mg | 0.11 mg |
| Choline | 47.6 mg | 47.6 mg |
| Insoluble Fiber | 4.57 g | 4.57 g |
| Selenium | 5.23 mcg | 5.23 mcg |
| Thiamin (B1) | 0.26 mg | 0.26 mg |
| Vitamin B6 | 0.52 mg | 0.52 mg |
| Riboflavin (B2) | 0.24 mg | 0.24 mg |
| Copper | 0.39 mg | 0.39 mg |
| Pantothenic Acid (B5) | 0.64 mg | 0.64 mg |
| Vitamin K | 9.6 mcg | 5.5 mcg |
| Biotin (B7) | 1.36 mcg | 1.36 mcg |
| Fluoride | 0.008 mg | 0.008 mg |
| Manganese | 1.3 mg | 1.3 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.043 mcg | 0.043 mcg |
| Leucine | 289 mg | 289 mg |
| Lysine | 240 mg | 240 mg |
| Polyphenols | 159 mg | 147 mg |
| Beta-Carotene | 270 mcg | 260 mcg |
| Isoleucine | 186 mg | 186 mg |
| Methionine | 101 mg | 101 mg |
| Oxalates | 70.1 mg | 70.1 mg |
| Threonine | 171 mg | 171 mg |
| Tryptophan | 57.7 mg | 57.7 mg |
| Valine | 212 mg | 212 mg |
| Flavonoids | 93.5 mg | 93.5 mg |
| Histidine | 128 mg | 128 mg |
| Lutein / Zeaxanthin | 0.37 mg | 0.36 mg |
| Lycopene | 0.21 mg | 0.21 mg |
| Phenylalanine | 217 mg | 217 mg |
| Purines | 43.4 mg | 43.4 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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