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: Seitan and Sunflower Seed Scramble by Sri, with 13.8 g Olive oil · Choose another
| Nutrient | Seitan and Sunflower Seed Scramble by SriThe recipe as it is1 serving = 245 g | Seitan and Sunflower Seed Scramble with mustard oilOlive oil → Mustard oil1 serving = 245 g |
|---|---|---|
| Nutrient score | 82 Excellent | 82 Excellent |
| Calories | 590 kcal | 590 kcal |
| Total Fat | 38.6 g | 38.6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 4.66 g | 4.36 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 16.5 g | 14.6 g |
| Omega-3 Fatty Acids | 0.47 g | 0.81 g |
| Polyunsaturated Fat | 11.1 g | 12.5 g |
| Omega-6 Fatty Acids | 10.6 g | 11.7 g |
| Vitamin E | 12.7 mg | 14 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.48 g | 1.49 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 13.8 g | 7.21 g |
| Protein | 49.7 g | 49.7 g |
| Water | 136 mL | 136 mL |
| Sodium | 317 mg | 317 mg |
| Total Carbohydrates | 17.5 g | 17.5 g |
| Sugar | 1.9 g | 1.9 g |
| Added Sugar | 0 g | 0 g |
| Iron | 7.22 mg | 7.14 mg |
| Calcium | 353 mg | 352 mg |
| Fiber | 7.33 g | 7.33 g |
| Magnesium | 178 mg | 178 mg |
| Potassium | 628 mg | 628 mg |
| Vitamin B12 | 4 mcg | 4 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 0.71 mg | 0.71 mg |
| Folate (B9) | 336 mcg | 336 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 20.9 mg | 20.9 mg |
| Phosphorus | 615 mg | 615 mg |
| Soluble Fiber | 1.49 g | 1.49 g |
| Vitamin A | 0 mcg RAE | 0 mcg RAE |
| Zinc | 17 mg | 17 mg |
| Chloride | 15 mg | 15 mg |
| Choline | 69.9 mg | 69.9 mg |
| Insoluble Fiber | 5.27 g | 5.27 g |
| Selenium | 67.3 mcg | 67.3 mcg |
| Thiamin (B1) | 4.56 mg | 4.56 mg |
| Vitamin B6 | 3.05 mg | 3.05 mg |
| Riboflavin (B2) | 2.01 mg | 2.01 mg |
| Copper | 0.95 mg | 0.95 mg |
| Pantothenic Acid (B5) | 1.13 mg | 1.13 mg |
| Vitamin K | 8.54 mcg | 0.23 mcg |
| Biotin (B7) | 29.8 mcg | 29.8 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 1.97 mg | 1.97 mg |
| Molybdenum | 1 mcg | 1 mcg |
| Chromium | 0.12 mcg | 0.12 mcg |
| Leucine | 3,898 mg | 3,898 mg |
| Lysine | 1,839 mg | 1,839 mg |
| Polyphenols | 327 mg | 302 mg |
| Beta-Carotene | 34.2 mcg | 13.5 mcg |
| Isoleucine | 2,213 mg | 2,213 mg |
| Methionine | 826 mg | 826 mg |
| Oxalates | 33.7 mg | 33.7 mg |
| Threonine | 1,658 mg | 1,658 mg |
| Tryptophan | 571 mg | 571 mg |
| Valine | 2,434 mg | 2,434 mg |
| Flavonoids | 68.5 mg | 68.5 mg |
| Histidine | 1,234 mg | 1,234 mg |
| Lutein / Zeaxanthin | 0.31 mg | 0.3 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 2,624 mg | 2,624 mg |
| Purines | 143 mg | 143 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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