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: Stuffed Sheep Casings recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Stuffed Sheep Casings recipeThe recipe as it is1 serving = 210 g | Stuffed Sheep Casings with mustard oilOlive oil → Mustard oil1 serving = 210 g |
|---|---|---|
| Nutrient score | 54 Good | 56 Good |
| Calories | 476 kcal | 476 kcal |
| Total Fat | 23.3 g | 23.3 g |
| Trans Fat | 0.69 g | 0.69 g |
| Saturated Fat | 7.68 g | 7.53 g |
| Cholesterol | 69.4 mg | 69.4 mg |
| Monounsaturated Fat | 12.4 g | 11.4 g |
| Omega-3 Fatty Acids | 0.24 g | 0.41 g |
| Polyunsaturated Fat | 1.81 g | 2.54 g |
| Omega-6 Fatty Acids | 1.34 g | 1.91 g |
| Vitamin E | 1.44 mg | 2.09 mg |
| DHA (Docosahexaenoic Acid) | 9.38 mg | 9.38 mg |
| EPA (Eicosapentaenoic Acid) | 18.8 mg | 18.8 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.61 g |
| Arachidonic Acid | 94.4 mg | 94.4 mg |
| Medium-Chain Triglycerides | 0.031 g | 0.031 g |
| Omega-9 Fatty Acids | 10.3 g | 7.05 g |
| Protein | 17.9 g | 17.9 g |
| Water | 118 mL | 118 mL |
| Sodium | 452 mg | 452 mg |
| Total Carbohydrates | 46.9 g | 46.9 g |
| Sugar | 2.84 g | 2.84 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.64 mg | 2.61 mg |
| Calcium | 66.3 mg | 66.2 mg |
| Fiber | 2.29 g | 2.29 g |
| Magnesium | 42.4 mg | 42.4 mg |
| Potassium | 379 mg | 379 mg |
| Vitamin B12 | 1.89 mcg | 1.89 mcg |
| Vitamin D | 0.13 mcg | 0.13 mcg |
| Vitamin C | 18 mg | 18 mg |
| Folate (B9) | 26.7 mcg | 26.7 mcg |
| Iodine | 1.26 mcg | 1.26 mcg |
| Niacin (B3) | 4.55 mg | 4.55 mg |
| Phosphorus | 214 mg | 214 mg |
| Soluble Fiber | 0.49 g | 0.49 g |
| Vitamin A | 4.91 mcg RAE | 4.91 mcg RAE |
| Zinc | 3.76 mg | 3.75 mg |
| Chloride | 253 mg | 253 mg |
| Choline | 77.5 mg | 77.5 mg |
| Insoluble Fiber | 1.88 g | 1.88 g |
| Selenium | 22.6 mcg | 22.6 mcg |
| Thiamin (B1) | 0.16 mg | 0.16 mg |
| Vitamin B6 | 0.34 mg | 0.34 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Copper | 0.27 mg | 0.27 mg |
| Pantothenic Acid (B5) | 0.99 mg | 0.99 mg |
| Vitamin K | 5.98 mcg | 1.88 mcg |
| Biotin (B7) | 4.28 mcg | 4.28 mcg |
| Fluoride | 0.034 mg | 0.034 mg |
| Manganese | 0.65 mg | 0.65 mg |
| Molybdenum | 0.79 mcg | 0.79 mcg |
| Chromium | 0.47 mcg | 0.47 mcg |
| Leucine | 1,131 mg | 1,131 mg |
| Lysine | 1,155 mg | 1,155 mg |
| Polyphenols | 233 mg | 220 mg |
| Beta-Carotene | 73.3 mcg | 63.1 mcg |
| Isoleucine | 680 mg | 680 mg |
| Methionine | 354 mg | 354 mg |
| Oxalates | 11.3 mg | 11.3 mg |
| Threonine | 597 mg | 597 mg |
| Tryptophan | 162 mg | 162 mg |
| Valine | 790 mg | 790 mg |
| Flavonoids | 101 mg | 101 mg |
| Histidine | 748 mg | 748 mg |
| Lutein / Zeaxanthin | 0.029 mg | 0.022 mg |
| Lycopene | 1.83 mg | 1.83 mg |
| Phenylalanine | 645 mg | 645 mg |
| Purines | 120 mg | 120 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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