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: Baba Ghanoush Vegan by Debbie, with 13.8 g Olive oil · Choose another
| Nutrient | Baba Ghanoush Vegan by DebbieThe recipe as it isper 100 g | Baba Ghanoush Vegan with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 92 Excellent | 92 Excellent |
| Calories | 158 kcal | 158 kcal |
| Total Fat | 10.6 g | 10.6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.49 g | 1.42 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.4 g | 5 g |
| Omega-3 Fatty Acids | 0.073 g | 0.14 g |
| Polyunsaturated Fat | 3.41 g | 3.72 g |
| Omega-6 Fatty Acids | 3.33 g | 3.57 g |
| Vitamin E | 1.05 mg | 1.33 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.074 g | 0.28 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.59 g | 3.21 g |
| Protein | 4.36 g | 4.36 g |
| Water | 69.3 mL | 69.3 mL |
| Sodium | 6.16 mg | 6.16 mg |
| Total Carbohydrates | 15.1 g | 15.1 g |
| Sugar | 6.26 g | 6.26 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.78 mg | 1.77 mg |
| Calcium | 81.2 mg | 81.1 mg |
| Fiber | 6.97 g | 6.97 g |
| Magnesium | 40.5 mg | 40.5 mg |
| Potassium | 507 mg | 507 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 9.21 mg | 9.21 mg |
| Folate (B9) | 56.5 mcg | 56.5 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.99 mg | 1.99 mg |
| Phosphorus | 149 mg | 149 mg |
| Soluble Fiber | 1.72 g | 1.72 g |
| Vitamin A | 5.18 mcg RAE | 5.18 mcg RAE |
| Zinc | 0.96 mg | 0.96 mg |
| Chloride | 0.62 mg | 0.62 mg |
| Choline | 19.1 mg | 19.1 mg |
| Insoluble Fiber | 5.67 g | 5.67 g |
| Selenium | 5.55 mcg | 5.55 mcg |
| Thiamin (B1) | 0.25 mg | 0.25 mg |
| Vitamin B6 | 0.21 mg | 0.21 mg |
| Riboflavin (B2) | 0.14 mg | 0.14 mg |
| Copper | 0.36 mg | 0.36 mg |
| Pantothenic Acid (B5) | 0.58 mg | 0.58 mg |
| Vitamin K | 21 mcg | 19.3 mcg |
| Biotin (B7) | 0.025 mcg | 0.025 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.7 mg | 0.7 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.035 mcg | 0.035 mcg |
| Leucine | 307 mg | 307 mg |
| Lysine | 207 mg | 207 mg |
| Polyphenols | 295 mg | 290 mg |
| Beta-Carotene | 69.8 mcg | 65.5 mcg |
| Isoleucine | 196 mg | 196 mg |
| Methionine | 91.3 mg | 91.3 mg |
| Oxalates | 61.5 mg | 61.5 mg |
| Threonine | 182 mg | 182 mg |
| Tryptophan | 65 mg | 65 mg |
| Valine | 235 mg | 235 mg |
| Flavonoids | 35.2 mg | 35.2 mg |
| Histidine | 185 mg | 185 mg |
| Lutein / Zeaxanthin | 0.11 mg | 0.1 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 231 mg | 231 mg |
| Purines | 34.9 mg | 34.9 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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