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 Buddha Bowl recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Vegan Buddha Bowl recipeThe recipe as it is1 serving = 450 g | Vegan Buddha Bowl with mustard oilOlive oil → Mustard oil1 serving = 450 g |
|---|---|---|
| Nutrient score | 97 Excellent | 97 Excellent |
| Calories | 835 kcal | 835 kcal |
| Total Fat | 51.3 g | 51.3 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 7.17 g | 6.87 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 28.1 g | 26.2 g |
| Omega-3 Fatty Acids | 0.86 g | 1.2 g |
| Polyunsaturated Fat | 13.3 g | 14.8 g |
| Omega-6 Fatty Acids | 12.5 g | 13.6 g |
| Vitamin E | 6.94 mg | 8.25 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.88 g | 1.87 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 26.5 g | 20 g |
| Protein | 27.7 g | 27.7 g |
| Water | 289 mL | 289 mL |
| Sodium | 69.1 mg | 69.1 mg |
| Total Carbohydrates | 76 g | 76 g |
| Sugar | 7.1 g | 7.1 g |
| Added Sugar | 0 g | 0 g |
| Iron | 12.5 mg | 12.4 mg |
| Calcium | 555 mg | 555 mg |
| Fiber | 17.7 g | 17.7 g |
| Magnesium | 256 mg | 256 mg |
| Potassium | 1,515 mg | 1,515 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 89.8 mg | 89.8 mg |
| Folate (B9) | 320 mcg | 320 mcg |
| Iodine | 1 mcg | 1 mcg |
| Niacin (B3) | 5.22 mg | 5.22 mg |
| Phosphorus | 743 mg | 743 mg |
| Soluble Fiber | 4.3 g | 4.3 g |
| Vitamin A | 284 mcg RAE | 284 mcg RAE |
| Zinc | 6.18 mg | 6.18 mg |
| Chloride | 51.3 mg | 51.3 mg |
| Choline | 125 mg | 125 mg |
| Insoluble Fiber | 14.4 g | 14.4 g |
| Selenium | 35.7 mcg | 35.7 mcg |
| Thiamin (B1) | 0.8 mg | 0.8 mg |
| Vitamin B6 | 0.92 mg | 0.92 mg |
| Riboflavin (B2) | 0.67 mg | 0.67 mg |
| Copper | 1.28 mg | 1.28 mg |
| Pantothenic Acid (B5) | 3.04 mg | 3.04 mg |
| Vitamin K | 117 mcg | 109 mcg |
| Biotin (B7) | 6.38 mcg | 6.38 mcg |
| Fluoride | 0.078 mg | 0.078 mg |
| Manganese | 3.14 mg | 3.14 mg |
| Molybdenum | 32 mcg | 32 mcg |
| Chromium | 13 mcg | 13 mcg |
| Leucine | 1,983 mg | 1,983 mg |
| Lysine | 1,534 mg | 1,534 mg |
| Polyphenols | 532 mg | 507 mg |
| Beta-Carotene | 2,897 mcg | 2,877 mcg |
| Isoleucine | 1,244 mg | 1,244 mg |
| Methionine | 525 mg | 525 mg |
| Oxalates | 178 mg | 178 mg |
| Threonine | 1,081 mg | 1,081 mg |
| Tryptophan | 413 mg | 413 mg |
| Valine | 1,418 mg | 1,418 mg |
| Flavonoids | 106 mg | 106 mg |
| Histidine | 869 mg | 869 mg |
| Lutein / Zeaxanthin | 1.62 mg | 1.6 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,451 mg | 1,451 mg |
| Purines | 149 mg | 149 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
