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 Spaghetti Squash Bowl recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Vegan Spaghetti Squash Bowl recipeThe recipe as it is1 serving = 400 g | Vegan Spaghetti Squash Bowl with mustard oilOlive oil → Mustard oil1 serving = 400 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 401 kcal | 401 kcal |
| Total Fat | 15.4 g | 15.4 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.3 g | 2 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 10.1 g | 8.24 g |
| Omega-3 Fatty Acids | 0.52 g | 0.86 g |
| Polyunsaturated Fat | 2.63 g | 4.1 g |
| Omega-6 Fatty Acids | 2.11 g | 3.24 g |
| Vitamin E | 3.24 mg | 4.55 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.27 g | 1.26 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 9.99 g | 3.46 g |
| Protein | 7.41 g | 7.41 g |
| Water | 309 mL | 309 mL |
| Sodium | 136 mg | 136 mg |
| Total Carbohydrates | 62.9 g | 62.9 g |
| Sugar | 25.3 g | 25.3 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.99 mg | 3.91 mg |
| Calcium | 160 mg | 160 mg |
| Fiber | 13.9 g | 13.9 g |
| Magnesium | 130 mg | 130 mg |
| Potassium | 1,610 mg | 1,610 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 45.7 mg | 45.7 mg |
| Folate (B9) | 199 mcg | 199 mcg |
| Iodine | 0.3 mcg | 0.3 mcg |
| Niacin (B3) | 3.8 mg | 3.8 mg |
| Phosphorus | 158 mg | 158 mg |
| Soluble Fiber | 2.79 g | 2.79 g |
| Vitamin A | 231 mcg RAE | 231 mcg RAE |
| Zinc | 1.97 mg | 1.96 mg |
| Chloride | 57.4 mg | 57.4 mg |
| Choline | 70.9 mg | 70.9 mg |
| Insoluble Fiber | 10.2 g | 10.2 g |
| Selenium | 3.8 mcg | 3.8 mcg |
| Thiamin (B1) | 0.39 mg | 0.39 mg |
| Vitamin B6 | 1.02 mg | 1.02 mg |
| Riboflavin (B2) | 0.25 mg | 0.25 mg |
| Copper | 0.5 mg | 0.5 mg |
| Pantothenic Acid (B5) | 1.55 mg | 1.55 mg |
| Vitamin K | 180 mcg | 172 mcg |
| Biotin (B7) | 3.44 mcg | 3.44 mcg |
| Fluoride | 0.029 mg | 0.029 mg |
| Manganese | 1.93 mg | 1.93 mg |
| Molybdenum | 0.6 mcg | 0.6 mcg |
| Chromium | 0.13 mcg | 0.13 mcg |
| Leucine | 483 mg | 483 mg |
| Lysine | 366 mg | 366 mg |
| Polyphenols | 406 mg | 381 mg |
| Beta-Carotene | 2,613 mcg | 2,593 mcg |
| Isoleucine | 325 mg | 325 mg |
| Methionine | 106 mg | 106 mg |
| Oxalates | 318 mg | 318 mg |
| Sodium Nitrite / Nitrate | 7.2 mg | 7.2 mg |
| Threonine | 299 mg | 299 mg |
| Tryptophan | 87.7 mg | 87.7 mg |
| Valine | 364 mg | 364 mg |
| Flavonoids | 172 mg | 172 mg |
| Histidine | 259 mg | 259 mg |
| Lutein / Zeaxanthin | 4.29 mg | 4.27 mg |
| Lycopene | 2.81 mg | 2.81 mg |
| Phenylalanine | 316 mg | 316 mg |
| Purines | 66.4 mg | 66.4 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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