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: Warm Mediterranean Lentil Salad recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Warm Mediterranean Lentil Salad recipeThe recipe as it is1 serving = 200 g | Warm Mediterranean Lentil Salad with mustard oilOlive oil → Mustard oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 93 Excellent | 93 Excellent |
| Calories | 295 kcal | 295 kcal |
| Total Fat | 11.1 g | 11.1 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.59 g | 1.37 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.54 g | 6.14 g |
| Omega-3 Fatty Acids | 0.15 g | 0.4 g |
| Polyunsaturated Fat | 1.31 g | 2.41 g |
| Omega-6 Fatty Acids | 1.17 g | 2.01 g |
| Vitamin E | 2.42 mg | 3.4 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.13 g | 0.88 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.53 g | 2.64 g |
| Protein | 13.9 g | 13.9 g |
| Water | 139 mL | 139 mL |
| Sodium | 14 mg | 14 mg |
| Total Carbohydrates | 36.2 g | 36.2 g |
| Sugar | 4.96 g | 4.96 g |
| Added Sugar | 0 g | 0 g |
| Iron | 4.18 mg | 4.13 mg |
| Calcium | 64.9 mg | 64.8 mg |
| Fiber | 16.5 g | 16.5 g |
| Magnesium | 58.3 mg | 58.3 mg |
| Potassium | 626 mg | 626 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 73.8 mg | 73.8 mg |
| Folate (B9) | 273 mcg | 273 mcg |
| Iodine | 0.037 mcg | 0.037 mcg |
| Niacin (B3) | 1.99 mg | 1.99 mg |
| Phosphorus | 258 mg | 258 mg |
| Soluble Fiber | 1.66 g | 1.66 g |
| Vitamin A | 97.3 mcg RAE | 97.3 mcg RAE |
| Zinc | 2.68 mg | 2.67 mg |
| Chloride | 10.5 mg | 10.5 mg |
| Choline | 55.8 mg | 55.8 mg |
| Insoluble Fiber | 14.5 g | 14.5 g |
| Selenium | 4.58 mcg | 4.58 mcg |
| Thiamin (B1) | 0.48 mg | 0.48 mg |
| Vitamin B6 | 0.52 mg | 0.52 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Copper | 0.56 mg | 0.56 mg |
| Pantothenic Acid (B5) | 1.31 mg | 1.31 mg |
| Vitamin K | 136 mcg | 130 mcg |
| Biotin (B7) | 6.21 mcg | 6.21 mcg |
| Fluoride | 0.006 mg | 0.006 mg |
| Manganese | 1.06 mg | 1.06 mg |
| Molybdenum | 86.4 mcg | 86.4 mcg |
| Chromium | 0.4 mcg | 0.4 mcg |
| Leucine | 973 mg | 973 mg |
| Lysine | 992 mg | 992 mg |
| Polyphenols | 224 mg | 205 mg |
| Beta-Carotene | 1,088 mcg | 1,073 mcg |
| Isoleucine | 612 mg | 612 mg |
| Methionine | 149 mg | 149 mg |
| Oxalates | 170 mg | 170 mg |
| Threonine | 587 mg | 587 mg |
| Tryptophan | 159 mg | 159 mg |
| Valine | 697 mg | 697 mg |
| Flavonoids | 95.9 mg | 95.9 mg |
| Histidine | 387 mg | 387 mg |
| Lutein / Zeaxanthin | 0.91 mg | 0.9 mg |
| Lycopene | 0.18 mg | 0.18 mg |
| Phenylalanine | 785 mg | 785 mg |
| Purines | 72.2 mg | 72.2 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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