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: Steamed Garlic and Lemon Artichoke recipe, with 54.4 g Olive oil · Choose another
| Nutrient | Steamed Garlic and Lemon Artichoke recipeThe recipe as it is1 serving = 350 g | Steamed Garlic and Lemon Artichoke with mustard oilOlive oil → Mustard oil1 serving = 350 g |
|---|---|---|
| Nutrient score | 96 Excellent | 96 Excellent |
| Calories | 298 kcal | 298 kcal |
| Total Fat | 14.4 g | 14.4 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.02 g | 1.73 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 10 g | 8.16 g |
| Omega-3 Fatty Acids | 0.24 g | 0.58 g |
| Polyunsaturated Fat | 1.73 g | 3.2 g |
| Omega-6 Fatty Acids | 1.48 g | 2.61 g |
| Vitamin E | 2.7 mg | 4 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.17 g | 1.17 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 9.97 g | 3.44 g |
| Protein | 12 g | 12 g |
| Water | 283 mL | 283 mL |
| Sodium | 325 mg | 325 mg |
| Total Carbohydrates | 40.3 g | 40.3 g |
| Sugar | 4.19 g | 4.19 g |
| Added Sugar | 0 g | 0 g |
| Iron | 5.07 mg | 4.99 mg |
| Calcium | 175 mg | 174 mg |
| Fiber | 19.4 g | 19.4 g |
| Magnesium | 211 mg | 211 mg |
| Potassium | 1,351 mg | 1,351 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 64.2 mg | 64.2 mg |
| Folate (B9) | 244 mcg | 244 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 3.71 mg | 3.71 mg |
| Phosphorus | 322 mg | 322 mg |
| Soluble Fiber | 5.37 g | 5.37 g |
| Vitamin A | 70.8 mcg RAE | 70.8 mcg RAE |
| Zinc | 1.81 mg | 1.81 mg |
| Chloride | 293 mg | 293 mg |
| Choline | 41.4 mg | 41.4 mg |
| Insoluble Fiber | 16.1 g | 16.1 g |
| Selenium | 1.51 mcg | 1.51 mcg |
| Thiamin (B1) | 0.26 mg | 0.26 mg |
| Vitamin B6 | 0.5 mg | 0.5 mg |
| Riboflavin (B2) | 0.22 mg | 0.22 mg |
| Copper | 0.82 mg | 0.82 mg |
| Pantothenic Acid (B5) | 1.26 mg | 1.26 mg |
| Vitamin K | 161 mcg | 153 mcg |
| Biotin (B7) | 0.073 mcg | 0.073 mcg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 0.97 mg | 0.97 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.085 mcg | 0.085 mcg |
| Leucine | 572 mg | 572 mg |
| Lysine | 589 mg | 589 mg |
| Polyphenols | 994 mg | 969 mg |
| Beta-Carotene | 514 mcg | 494 mcg |
| Isoleucine | 412 mg | 412 mg |
| Methionine | 164 mg | 164 mg |
| Oxalates | 144 mg | 144 mg |
| Threonine | 391 mg | 391 mg |
| Tryptophan | 128 mg | 128 mg |
| Valine | 485 mg | 485 mg |
| Flavonoids | 106 mg | 106 mg |
| Histidine | 316 mg | 316 mg |
| Lutein / Zeaxanthin | 1.24 mg | 1.23 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 445 mg | 445 mg |
| Purines | 57.8 mg | 57.8 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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