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 Coastal Vegetable Bouillabaisse by Juliette, with 40.8 g Olive oil · Choose another
| Nutrient | Vegan Coastal Vegetable Bouillabaisse by JulietteThe recipe as it is1 serving = 450 g | Vegan Coastal Vegetable Bouillabaisse with mustard oilOlive oil → Mustard oil1 serving = 450 g |
|---|---|---|
| Nutrient score | 73 Very good | 73 Very good |
| Calories | 386 kcal | 386 kcal |
| Total Fat | 11.7 g | 11.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.61 g | 1.39 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.57 g | 6.17 g |
| Omega-3 Fatty Acids | 0.22 g | 0.48 g |
| Polyunsaturated Fat | 1.48 g | 2.59 g |
| Omega-6 Fatty Acids | 1.26 g | 2.11 g |
| Vitamin E | 3.71 mg | 4.69 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.14 g | 0.88 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.5 g | 2.6 g |
| Protein | 10.3 g | 10.3 g |
| Water | 356 mL | 356 mL |
| Sodium | 1,265 mg | 1,265 mg |
| Total Carbohydrates | 66.3 g | 66.3 g |
| Sugar | 17.2 g | 17.2 g |
| Added Sugar | 0 g | 0 g |
| Iron | 6.23 mg | 6.18 mg |
| Calcium | 188 mg | 187 mg |
| Fiber | 14.3 g | 14.3 g |
| Magnesium | 126 mg | 126 mg |
| Potassium | 2,140 mg | 2,140 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 77.5 mg | 77.5 mg |
| Folate (B9) | 169 mcg | 169 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 5.93 mg | 5.93 mg |
| Phosphorus | 328 mg | 328 mg |
| Soluble Fiber | 4.09 g | 4.09 g |
| Vitamin A | 428 mcg RAE | 428 mcg RAE |
| Zinc | 2.17 mg | 2.16 mg |
| Chloride | 1,365 mg | 1,365 mg |
| Choline | 68.2 mg | 68.2 mg |
| Insoluble Fiber | 11.1 g | 11.1 g |
| Selenium | 3.78 mcg | 3.78 mcg |
| Thiamin (B1) | 0.34 mg | 0.34 mg |
| Vitamin B6 | 1.18 mg | 1.18 mg |
| Riboflavin (B2) | 0.32 mg | 0.32 mg |
| Copper | 0.72 mg | 0.72 mg |
| Pantothenic Acid (B5) | 1.89 mg | 1.89 mg |
| Vitamin K | 231 mcg | 225 mcg |
| Biotin (B7) | 4.24 mcg | 4.24 mcg |
| Fluoride | 0.099 mg | 0.099 mg |
| Manganese | 1.4 mg | 1.4 mg |
| Molybdenum | 1.21 mcg | 1.21 mcg |
| Chromium | 0.57 mcg | 0.57 mcg |
| Leucine | 764 mg | 764 mg |
| Lysine | 617 mg | 617 mg |
| Polyphenols | 524 mg | 505 mg |
| Beta-Carotene | 4,548 mcg | 4,533 mcg |
| Isoleucine | 494 mg | 494 mg |
| Methionine | 150 mg | 150 mg |
| Oxalates | 251 mg | 251 mg |
| Threonine | 469 mg | 469 mg |
| Tryptophan | 139 mg | 139 mg |
| Valine | 583 mg | 583 mg |
| Flavonoids | 160 mg | 160 mg |
| Histidine | 505 mg | 505 mg |
| Lutein / Zeaxanthin | 2.47 mg | 2.46 mg |
| Lycopene | 31.1 mg | 31.1 mg |
| Phenylalanine | 538 mg | 538 mg |
| Purines | 111 mg | 111 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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