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: Tabbouleh Vegan by Debbie, with 41.4 g Olive oil · Choose another
| Nutrient | Tabbouleh Vegan by DebbieThe recipe as it is1 serving = 155 g | Tabbouleh Vegan with mustard oilOlive oil → Mustard oil1 serving = 155 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 189 kcal | 189 kcal |
| Total Fat | 11 g | 11 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.53 g | 1.3 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.61 g | 6.18 g |
| Omega-3 Fatty Acids | 0.13 g | 0.39 g |
| Polyunsaturated Fat | 1.3 g | 2.42 g |
| Omega-6 Fatty Acids | 1.17 g | 2.03 g |
| Vitamin E | 2.97 mg | 3.97 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.13 g | 0.89 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.58 g | 2.61 g |
| Protein | 4.24 g | 4.24 g |
| Water | 117 mL | 117 mL |
| Sodium | 24.7 mg | 24.7 mg |
| Total Carbohydrates | 21.4 g | 21.4 g |
| Sugar | 2.9 g | 2.9 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.8 mg | 2.75 mg |
| Calcium | 71.4 mg | 71.3 mg |
| Fiber | 5.92 g | 5.92 g |
| Magnesium | 59.8 mg | 59.8 mg |
| Potassium | 470 mg | 470 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 55.4 mg | 55.4 mg |
| Folate (B9) | 69 mcg | 69 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.91 mg | 1.91 mg |
| Phosphorus | 100 mg | 100 mg |
| Soluble Fiber | 0.72 g | 0.72 g |
| Vitamin A | 153 mcg RAE | 153 mcg RAE |
| Zinc | 0.88 mg | 0.87 mg |
| Chloride | 39.8 mg | 39.8 mg |
| Choline | 15.8 mg | 15.8 mg |
| Insoluble Fiber | 4.63 g | 4.63 g |
| Selenium | 0.88 mcg | 0.88 mcg |
| Thiamin (B1) | 0.11 mg | 0.11 mg |
| Vitamin B6 | 0.17 mg | 0.17 mg |
| Riboflavin (B2) | 0.086 mg | 0.086 mg |
| Copper | 0.15 mg | 0.15 mg |
| Pantothenic Acid (B5) | 0.41 mg | 0.41 mg |
| Vitamin K | 467 mcg | 461 mcg |
| Biotin (B7) | 2.2 mcg | 2.2 mcg |
| Fluoride | 0.025 mg | 0.025 mg |
| Manganese | 0.61 mg | 0.61 mg |
| Molybdenum | 3.84 mcg | 3.84 mcg |
| Chromium | 0.96 mcg | 0.96 mcg |
| Leucine | 158 mg | 158 mg |
| Lysine | 108 mg | 108 mg |
| Polyphenols | 418 mg | 399 mg |
| Beta-Carotene | 1,938 mcg | 1,923 mcg |
| Isoleucine | 101 mg | 101 mg |
| Methionine | 33.5 mg | 33.5 mg |
| Oxalates | 50.4 mg | 50.4 mg |
| Threonine | 89.1 mg | 89.1 mg |
| Tryptophan | 29.4 mg | 29.4 mg |
| Valine | 121 mg | 121 mg |
| Flavonoids | 97.8 mg | 97.8 mg |
| Histidine | 135 mg | 135 mg |
| Lutein / Zeaxanthin | 1.62 mg | 1.61 mg |
| Lycopene | 1.93 mg | 1.93 mg |
| Phenylalanine | 113 mg | 113 mg |
| Purines | 28.3 mg | 28.3 mg |
| MSG (Monosodium Glutamate) | 185 mg | 185 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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