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: Vegetable Consomme recipe V2, with 13.6 g Olive oil · Choose another
| Nutrient | Vegetable Consomme recipe V2The recipe as it is1 serving = 225 g | Vegetable Consomme with mustard oilOlive oil → Mustard oil1 serving = 225 g |
|---|---|---|
| Nutrient score | 73 Very good | 74 Very good |
| Calories | 57 kcal | 57 kcal |
| Total Fat | 3.51 g | 3.51 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.48 g | 0.41 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.49 g | 2.02 g |
| Omega-3 Fatty Acids | 0.032 g | 0.12 g |
| Polyunsaturated Fat | 0.39 g | 0.75 g |
| Omega-6 Fatty Acids | 0.35 g | 0.64 g |
| Vitamin E | 0.63 mg | 0.95 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.028 g | 0.28 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.49 g | 0.85 g |
| Protein | 0.79 g | 0.79 g |
| Water | 214 mL | 214 mL |
| Sodium | 20.3 mg | 20.3 mg |
| Total Carbohydrates | 6.17 g | 6.17 g |
| Sugar | 2.44 g | 2.44 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.24 mg | 0.22 mg |
| Calcium | 23.1 mg | 23.1 mg |
| Fiber | 1.31 g | 1.31 g |
| Magnesium | 7.55 mg | 7.55 mg |
| Potassium | 141 mg | 141 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 4.8 mg | 4.8 mg |
| Folate (B9) | 13.8 mcg | 13.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.24 mg | 0.24 mg |
| Phosphorus | 22.6 mg | 22.6 mg |
| Soluble Fiber | 0.29 g | 0.29 g |
| Vitamin A | 128 mcg RAE | 128 mcg RAE |
| Zinc | 0.15 mg | 0.14 mg |
| Chloride | 21.9 mg | 21.9 mg |
| Choline | 4.81 mg | 4.81 mg |
| Insoluble Fiber | 1.05 g | 1.05 g |
| Selenium | 0.61 mcg | 0.61 mcg |
| Thiamin (B1) | 0.034 mg | 0.034 mg |
| Vitamin B6 | 0.11 mg | 0.11 mg |
| Riboflavin (B2) | 0.028 mg | 0.028 mg |
| Copper | 0.035 mg | 0.035 mg |
| Pantothenic Acid (B5) | 0.13 mg | 0.13 mg |
| Vitamin K | 7.35 mcg | 5.31 mcg |
| Biotin (B7) | 0.84 mcg | 0.84 mcg |
| Fluoride | 0.005 mg | 0.005 mg |
| Manganese | 0.14 mg | 0.14 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.043 mcg | 0.043 mcg |
| Leucine | 55.9 mg | 55.9 mg |
| Lysine | 41.7 mg | 41.7 mg |
| Polyphenols | 86.3 mg | 80 mg |
| Beta-Carotene | 1,277 mcg | 1,272 mcg |
| Isoleucine | 34.3 mg | 34.3 mg |
| Methionine | 11.4 mg | 11.4 mg |
| Oxalates | 11.2 mg | 11.2 mg |
| Threonine | 32.4 mg | 32.4 mg |
| Tryptophan | 10.3 mg | 10.3 mg |
| Valine | 42.5 mg | 42.5 mg |
| Flavonoids | 57.2 mg | 57.2 mg |
| Histidine | 46 mg | 46 mg |
| Lutein / Zeaxanthin | 0.054 mg | 0.051 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 35.6 mg | 35.6 mg |
| Purines | 7.13 mg | 7.13 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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