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: Baingan bharta Eggplant Indian by Sunita, with 27.2 g Olive oil · Choose another
| Nutrient | Baingan bharta Eggplant Indian by SunitaThe recipe as it isper 100 g | Baingan bharta Eggplant Indian with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 108 kcal | 108 kcal |
| Total Fat | 5.2 g | 5.2 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.71 g | 0.61 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.37 g | 2.75 g |
| Omega-3 Fatty Acids | 0.082 g | 0.2 g |
| Polyunsaturated Fat | 0.68 g | 1.17 g |
| Omega-6 Fatty Acids | 0.59 g | 0.97 g |
| Vitamin E | 1.59 mg | 2.03 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.078 g | 0.41 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.34 g | 1.17 g |
| Protein | 2.72 g | 2.72 g |
| Water | 76.6 mL | 76.6 mL |
| Sodium | 15.6 mg | 15.6 mg |
| Total Carbohydrates | 15.3 g | 15.3 g |
| Sugar | 7.38 g | 7.38 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.13 mg | 1.11 mg |
| Calcium | 39.6 mg | 39.6 mg |
| Fiber | 6.09 g | 6.09 g |
| Magnesium | 35.6 mg | 35.6 mg |
| Potassium | 569 mg | 569 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 16.7 mg | 16.7 mg |
| Folate (B9) | 49.2 mcg | 49.2 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.45 mg | 1.45 mg |
| Phosphorus | 67.1 mg | 67.1 mg |
| Soluble Fiber | 1.5 g | 1.5 g |
| Vitamin A | 41.9 mcg RAE | 41.9 mcg RAE |
| Zinc | 0.49 mg | 0.48 mg |
| Chloride | 15.1 mg | 15.1 mg |
| Choline | 17.5 mg | 17.5 mg |
| Insoluble Fiber | 4.98 g | 4.98 g |
| Selenium | 1.12 mcg | 1.12 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Vitamin B6 | 0.25 mg | 0.25 mg |
| Riboflavin (B2) | 0.088 mg | 0.088 mg |
| Copper | 0.2 mg | 0.2 mg |
| Pantothenic Acid (B5) | 0.56 mg | 0.56 mg |
| Vitamin K | 26.8 mcg | 24.1 mcg |
| Biotin (B7) | 0.5 mcg | 0.5 mcg |
| Fluoride | 0.011 mg | 0.011 mg |
| Manganese | 0.57 mg | 0.57 mg |
| Molybdenum | 0.022 mcg | 0.022 mcg |
| Chromium | 0.07 mcg | 0.07 mcg |
| Leucine | 170 mg | 170 mg |
| Lysine | 142 mg | 142 mg |
| Polyphenols | 316 mg | 308 mg |
| Beta-Carotene | 487 mcg | 480 mcg |
| Isoleucine | 115 mg | 115 mg |
| Methionine | 35.2 mg | 35.2 mg |
| Oxalates | 31.6 mg | 31.6 mg |
| Threonine | 112 mg | 112 mg |
| Tryptophan | 30 mg | 30 mg |
| Valine | 137 mg | 137 mg |
| Flavonoids | 75.2 mg | 75.2 mg |
| Histidine | 134 mg | 134 mg |
| Lutein / Zeaxanthin | 0.56 mg | 0.56 mg |
| Lycopene | 1.29 mg | 1.29 mg |
| Phenylalanine | 127 mg | 127 mg |
| Purines | 31.2 mg | 31.2 mg |
| MSG (Monosodium Glutamate) | 123 mg | 123 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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