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: Roasted chickpea salad recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Roasted chickpea salad recipeThe recipe as it is1 serving = 300 g | Roasted chickpea salad with mustard oilOlive oil → Mustard oil1 serving = 300 g |
|---|---|---|
| Nutrient score | 93 Excellent | 93 Excellent |
| Calories | 229 kcal | 229 kcal |
| Total Fat | 9.53 g | 9.53 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.21 g | 1.06 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.35 g | 4.41 g |
| Omega-3 Fatty Acids | 0.11 g | 0.28 g |
| Polyunsaturated Fat | 1.36 g | 2.09 g |
| Omega-6 Fatty Acids | 1.24 g | 1.81 g |
| Vitamin E | 1.85 mg | 2.51 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 | 5.33 g | 2.07 g |
| Protein | 8.33 g | 8.33 g |
| Water | 248 mL | 248 mL |
| Sodium | 258 mg | 258 mg |
| Total Carbohydrates | 30.9 g | 30.9 g |
| Sugar | 8.18 g | 8.18 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.25 mg | 3.21 mg |
| Calcium | 80.6 mg | 80.5 mg |
| Fiber | 8.56 g | 8.56 g |
| Magnesium | 55.2 mg | 55.2 mg |
| Potassium | 538 mg | 538 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 19.9 mg | 19.9 mg |
| Folate (B9) | 194 mcg | 194 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.08 mg | 1.08 mg |
| Phosphorus | 190 mg | 190 mg |
| Soluble Fiber | 1.89 g | 1.89 g |
| Vitamin A | 50 mcg RAE | 50 mcg RAE |
| Zinc | 1.35 mg | 1.35 mg |
| Chloride | 280 mg | 280 mg |
| Choline | 52.9 mg | 52.9 mg |
| Insoluble Fiber | 6.47 g | 6.47 g |
| Selenium | 4.06 mcg | 4.06 mcg |
| Thiamin (B1) | 0.17 mg | 0.17 mg |
| Vitamin B6 | 0.25 mg | 0.25 mg |
| Riboflavin (B2) | 0.11 mg | 0.11 mg |
| Copper | 0.45 mg | 0.45 mg |
| Pantothenic Acid (B5) | 0.59 mg | 0.59 mg |
| Vitamin K | 76.6 mcg | 72.5 mcg |
| Biotin (B7) | 3.84 mcg | 3.84 mcg |
| Fluoride | 0.06 mg | 0.06 mg |
| Manganese | 1.2 mg | 1.2 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 646 mg | 646 mg |
| Lysine | 560 mg | 560 mg |
| Polyphenols | 242 mg | 230 mg |
| Beta-Carotene | 529 mcg | 519 mcg |
| Isoleucine | 437 mg | 437 mg |
| Methionine | 132 mg | 132 mg |
| Oxalates | 83.4 mg | 83.4 mg |
| Threonine | 367 mg | 367 mg |
| Tryptophan | 123 mg | 123 mg |
| Valine | 473 mg | 473 mg |
| Flavonoids | 68.4 mg | 68.4 mg |
| Histidine | 266 mg | 266 mg |
| Lutein / Zeaxanthin | 0.37 mg | 0.36 mg |
| Lycopene | 1.4 mg | 1.4 mg |
| Phenylalanine | 520 mg | 520 mg |
| Purines | 56.2 mg | 56.2 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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