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: Ratatouille by Lara, with 40.8 g Olive oil · Choose another
| Nutrient | Ratatouille by LaraThe recipe as it is1 serving = 300 g | Ratatouille with mustard oilOlive oil → Mustard oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 98 Excellent | 98 Excellent |
| Calories | 210 kcal | 210 kcal |
| Total Fat | 11.4 g | 11.4 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.64 g | 1.42 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.54 g | 6.13 g |
| Omega-3 Fatty Acids | 0.17 g | 0.42 g |
| Polyunsaturated Fat | 1.39 g | 2.5 g |
| Omega-6 Fatty Acids | 1.23 g | 2.07 g |
| Vitamin E | 3.17 mg | 4.15 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.18 g | 0.93 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.5 g | 2.6 g |
| Protein | 5.39 g | 5.39 g |
| Water | 257 mL | 257 mL |
| Sodium | 23.4 mg | 23.4 mg |
| Total Carbohydrates | 25.8 g | 25.8 g |
| Sugar | 14.8 g | 14.8 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.79 mg | 2.73 mg |
| Calcium | 97.1 mg | 97 mg |
| Fiber | 9.1 g | 9.1 g |
| Magnesium | 70 mg | 70 mg |
| Potassium | 1,139 mg | 1,139 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 141 mg | 141 mg |
| Folate (B9) | 87.7 mcg | 87.7 mcg |
| Iodine | 0.037 mcg | 0.037 mcg |
| Niacin (B3) | 2.63 mg | 2.63 mg |
| Phosphorus | 137 mg | 137 mg |
| Soluble Fiber | 2.09 g | 2.09 g |
| Vitamin A | 197 mcg RAE | 197 mcg RAE |
| Zinc | 1.14 mg | 1.14 mg |
| Chloride | 45.6 mg | 45.6 mg |
| Choline | 36.2 mg | 36.2 mg |
| Insoluble Fiber | 6.86 g | 6.86 g |
| Selenium | 1.53 mcg | 1.53 mcg |
| Thiamin (B1) | 0.21 mg | 0.21 mg |
| Vitamin B6 | 0.66 mg | 0.66 mg |
| Riboflavin (B2) | 0.21 mg | 0.21 mg |
| Copper | 0.32 mg | 0.32 mg |
| Pantothenic Acid (B5) | 0.8 mg | 0.8 mg |
| Vitamin K | 53.5 mcg | 47.3 mcg |
| Biotin (B7) | 3 mcg | 3 mcg |
| Fluoride | 0.032 mg | 0.032 mg |
| Manganese | 0.94 mg | 0.94 mg |
| Molybdenum | 0.28 mcg | 0.28 mcg |
| Chromium | 0.42 mcg | 0.42 mcg |
| Leucine | 357 mg | 357 mg |
| Lysine | 315 mg | 315 mg |
| Polyphenols | 440 mg | 421 mg |
| Beta-Carotene | 1,569 mcg | 1,554 mcg |
| Isoleucine | 250 mg | 250 mg |
| Methionine | 78.9 mg | 78.9 mg |
| Oxalates | 39.9 mg | 39.9 mg |
| Threonine | 249 mg | 249 mg |
| Tryptophan | 72.9 mg | 72.9 mg |
| Valine | 295 mg | 295 mg |
| Flavonoids | 153 mg | 153 mg |
| Histidine | 231 mg | 231 mg |
| Lutein / Zeaxanthin | 0.94 mg | 0.93 mg |
| Lycopene | 4.22 mg | 4.22 mg |
| Phenylalanine | 271 mg | 271 mg |
| Purines | 56 mg | 56 mg |
| MSG (Monosodium Glutamate) | 369 mg | 369 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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