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: Asparagus and pea risotto by Lara, with 27.2 g Olive oil · Choose another
| Nutrient | Asparagus and pea risotto by LaraThe recipe as it isper 100 g | Asparagus and pea risotto with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 69 Very good | 71 Very good |
| Calories | 123 kcal | 123 kcal |
| Total Fat | 2.29 g | 2.29 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.32 g | 0.28 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.48 g | 1.22 g |
| Omega-3 Fatty Acids | 0.042 g | 0.09 g |
| Polyunsaturated Fat | 0.31 g | 0.52 g |
| Omega-6 Fatty Acids | 0.27 g | 0.43 g |
| Vitamin E | 0.73 mg | 0.92 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.027 g | 0.17 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.43 g | 0.5 g |
| Protein | 3.49 g | 3.49 g |
| Water | 71.3 mL | 71.3 mL |
| Sodium | 298 mg | 298 mg |
| Total Carbohydrates | 22 g | 22 g |
| Sugar | 1.93 g | 1.93 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.86 mg | 0.85 mg |
| Calcium | 27.5 mg | 27.5 mg |
| Fiber | 2.06 g | 2.06 g |
| Magnesium | 19.5 mg | 19.5 mg |
| Potassium | 210 mg | 210 mg |
| Vitamin B12 | 0.32 mcg | 0.32 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 8.32 mg | 8.32 mg |
| Folate (B9) | 50.4 mcg | 50.4 mcg |
| Iodine | 0.94 mcg | 0.94 mcg |
| Niacin (B3) | 2.26 mg | 2.26 mg |
| Phosphorus | 82.2 mg | 82.2 mg |
| Soluble Fiber | 0.52 g | 0.52 g |
| Vitamin A | 18.9 mcg RAE | 18.9 mcg RAE |
| Zinc | 1.63 mg | 1.63 mg |
| Chloride | 144 mg | 144 mg |
| Choline | 16.9 mg | 16.9 mg |
| Insoluble Fiber | 1.71 g | 1.71 g |
| Selenium | 4.63 mcg | 4.63 mcg |
| Thiamin (B1) | 0.43 mg | 0.43 mg |
| Vitamin B6 | 0.33 mg | 0.33 mg |
| Riboflavin (B2) | 0.23 mg | 0.23 mg |
| Copper | 0.16 mg | 0.16 mg |
| Pantothenic Acid (B5) | 0.33 mg | 0.33 mg |
| Vitamin K | 18.3 mcg | 17.1 mcg |
| Biotin (B7) | 1.69 mcg | 1.69 mcg |
| Fluoride | 0.019 mg | 0.019 mg |
| Manganese | 0.37 mg | 0.37 mg |
| Molybdenum | 1.15 mcg | 1.15 mcg |
| Chromium | 1.09 mcg | 1.09 mcg |
| Leucine | 211 mg | 211 mg |
| Lysine | 155 mg | 155 mg |
| Polyphenols | 84.8 mg | 81.2 mg |
| Beta-Carotene | 273 mcg | 270 mcg |
| Isoleucine | 129 mg | 129 mg |
| Methionine | 45.2 mg | 45.2 mg |
| Oxalates | 9.91 mg | 9.91 mg |
| Threonine | 113 mg | 113 mg |
| Tryptophan | 34.9 mg | 34.9 mg |
| Valine | 152 mg | 152 mg |
| Flavonoids | 27.6 mg | 27.6 mg |
| Histidine | 121 mg | 121 mg |
| Lutein / Zeaxanthin | 0.39 mg | 0.39 mg |
| Lycopene | 0.042 mg | 0.042 mg |
| Phenylalanine | 136 mg | 136 mg |
| Purines | 29.5 mg | 29.5 mg |
| MSG (Monosodium Glutamate) | 25.3 mg | 25.3 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
