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: Rainbow vegetable salad recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Rainbow vegetable salad recipeThe recipe as it is1 serving = 200 g | Rainbow vegetable salad with mustard oilOlive oil → Mustard oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 89 Excellent | 89 Excellent |
| Calories | 148 kcal | 148 kcal |
| Total Fat | 10.7 g | 10.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.49 g | 1.26 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.48 g | 6.07 g |
| Omega-3 Fatty Acids | 0.11 g | 0.36 g |
| Polyunsaturated Fat | 1.2 g | 2.3 g |
| Omega-6 Fatty Acids | 1.09 g | 1.94 g |
| Vitamin E | 3.11 mg | 4.09 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.1 g | 0.85 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.47 g | 2.57 g |
| Protein | 2.14 g | 2.14 g |
| Water | 174 mL | 174 mL |
| Sodium | 22.2 mg | 22.2 mg |
| Total Carbohydrates | 12.9 g | 12.9 g |
| Sugar | 7.48 g | 7.48 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.02 mg | 0.96 mg |
| Calcium | 40.3 mg | 40.2 mg |
| Fiber | 3.55 g | 3.55 g |
| Magnesium | 30.3 mg | 30.3 mg |
| Potassium | 504 mg | 504 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 137 mg | 137 mg |
| Folate (B9) | 52.8 mcg | 52.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.35 mg | 1.35 mg |
| Phosphorus | 62.6 mg | 62.6 mg |
| Soluble Fiber | 0.82 g | 0.82 g |
| Vitamin A | 263 mcg RAE | 263 mcg RAE |
| Zinc | 0.54 mg | 0.53 mg |
| Chloride | 41.9 mg | 41.9 mg |
| Choline | 15.8 mg | 15.8 mg |
| Insoluble Fiber | 2.31 g | 2.31 g |
| Selenium | 0.4 mcg | 0.4 mcg |
| Thiamin (B1) | 0.11 mg | 0.11 mg |
| Vitamin B6 | 0.34 mg | 0.34 mg |
| Riboflavin (B2) | 0.096 mg | 0.096 mg |
| Copper | 0.12 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.53 mg | 0.53 mg |
| Vitamin K | 80.3 mcg | 74.2 mcg |
| Biotin (B7) | 3.62 mcg | 3.62 mcg |
| Fluoride | 0.015 mg | 0.015 mg |
| Manganese | 0.28 mg | 0.28 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 135 mg | 135 mg |
| Lysine | 122 mg | 122 mg |
| Polyphenols | 146 mg | 128 mg |
| Beta-Carotene | 2,636 mcg | 2,621 mcg |
| Isoleucine | 95 mg | 95 mg |
| Methionine | 28.8 mg | 28.8 mg |
| Oxalates | 65.8 mg | 65.8 mg |
| Threonine | 92.2 mg | 92.2 mg |
| Tryptophan | 26.6 mg | 26.6 mg |
| Valine | 108 mg | 108 mg |
| Flavonoids | 62.8 mg | 62.8 mg |
| Histidine | 68.2 mg | 68.2 mg |
| Lutein / Zeaxanthin | 0.67 mg | 0.66 mg |
| Lycopene | 1.58 mg | 1.58 mg |
| Phenylalanine | 96.3 mg | 96.3 mg |
| Purines | 19.3 mg | 19.3 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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