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: Vegan Black Bean Feijoada by Clarice, with 27.2 g Olive oil · Choose another
| Nutrient | Vegan Black Bean Feijoada by ClariceThe recipe as it is1 serving = 350 g | Vegan Black Bean Feijoada with mustard oilOlive oil → Mustard oil1 serving = 350 g |
|---|---|---|
| Nutrient score | 79 Excellent | 79 Excellent |
| Calories | 324 kcal | 324 kcal |
| Total Fat | 8.29 g | 8.29 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.16 g | 1.01 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.15 g | 4.21 g |
| Omega-3 Fatty Acids | 0.19 g | 0.36 g |
| Polyunsaturated Fat | 1.21 g | 1.95 g |
| Omega-6 Fatty Acids | 1.02 g | 1.59 g |
| Vitamin E | 2.29 mg | 2.94 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.21 g | 0.7 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.02 g | 1.75 g |
| Protein | 13.5 g | 13.5 g |
| Water | 266 mL | 266 mL |
| Sodium | 884 mg | 884 mg |
| Total Carbohydrates | 58.1 g | 58.1 g |
| Sugar | 6.35 g | 6.35 g |
| Added Sugar | 0 g | 0 g |
| Iron | 5.41 mg | 5.37 mg |
| Calcium | 148 mg | 148 mg |
| Fiber | 16.5 g | 16.5 g |
| Magnesium | 153 mg | 153 mg |
| Potassium | 1,202 mg | 1,202 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 48.9 mg | 48.9 mg |
| Folate (B9) | 296 mcg | 296 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.92 mg | 1.92 mg |
| Phosphorus | 340 mg | 340 mg |
| Soluble Fiber | 3.06 g | 3.06 g |
| Vitamin A | 636 mcg RAE | 636 mcg RAE |
| Zinc | 2.4 mg | 2.4 mg |
| Chloride | 1,150 mg | 1,150 mg |
| Choline | 81.3 mg | 81.3 mg |
| Insoluble Fiber | 14.7 g | 14.7 g |
| Selenium | 7.04 mcg | 7.04 mcg |
| Thiamin (B1) | 0.39 mg | 0.39 mg |
| Vitamin B6 | 0.59 mg | 0.59 mg |
| Riboflavin (B2) | 0.29 mg | 0.29 mg |
| Copper | 0.59 mg | 0.59 mg |
| Pantothenic Acid (B5) | 1.11 mg | 1.11 mg |
| Vitamin K | 260 mcg | 256 mcg |
| Biotin (B7) | 2.38 mcg | 2.38 mcg |
| Fluoride | 0.043 mg | 0.043 mg |
| Manganese | 1.2 mg | 1.2 mg |
| Molybdenum | 0.6 mcg | 0.6 mcg |
| Chromium | 0.31 mcg | 0.31 mcg |
| Leucine | 1,449 mg | 1,449 mg |
| Lysine | 1,210 mg | 1,210 mg |
| Polyphenols | 1,286 mg | 1,273 mg |
| Beta-Carotene | 10,615 mcg | 10,605 mcg |
| Isoleucine | 856 mg | 856 mg |
| Methionine | 239 mg | 239 mg |
| Oxalates | 69.7 mg | 69.7 mg |
| Threonine | 732 mg | 732 mg |
| Tryptophan | 219 mg | 219 mg |
| Valine | 967 mg | 967 mg |
| Flavonoids | 242 mg | 242 mg |
| Histidine | 585 mg | 585 mg |
| Lutein / Zeaxanthin | 2.61 mg | 2.6 mg |
| Lycopene | 0.06 mg | 0.06 mg |
| Phenylalanine | 984 mg | 984 mg |
| Purines | 137 mg | 137 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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