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: Boiled corn and protein packed salad recipe, with 13.6 g Olive oil · Choose another
| Nutrient | Boiled corn and protein packed salad recipeThe recipe as it isper 100 g | Boiled corn and protein packed salad with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 90 Excellent | 91 Excellent |
| Calories | 123 kcal | 123 kcal |
| Total Fat | 4.24 g | 4.24 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.55 g | 0.49 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.22 g | 1.85 g |
| Omega-3 Fatty Acids | 0.048 g | 0.12 g |
| Polyunsaturated Fat | 0.71 g | 1 g |
| Omega-6 Fatty Acids | 0.66 g | 0.89 g |
| Vitamin E | 0.59 mg | 0.86 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.049 g | 0.25 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.14 g | 0.84 g |
| Protein | 4.41 g | 4.41 g |
| Water | 70.6 mL | 70.6 mL |
| Sodium | 108 mg | 108 mg |
| Total Carbohydrates | 19.2 g | 19.2 g |
| Sugar | 4.71 g | 4.71 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.56 mg | 1.55 mg |
| Calcium | 38.2 mg | 38.2 mg |
| Fiber | 4.07 g | 4.07 g |
| Magnesium | 35.5 mg | 35.5 mg |
| Potassium | 298 mg | 298 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 10.4 mg | 10.4 mg |
| Folate (B9) | 91.7 mcg | 91.7 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.77 mg | 0.77 mg |
| Phosphorus | 105 mg | 105 mg |
| Soluble Fiber | 0.86 g | 0.86 g |
| Vitamin A | 19 mcg RAE | 19 mcg RAE |
| Zinc | 0.74 mg | 0.74 mg |
| Chloride | 107 mg | 107 mg |
| Choline | 28.7 mg | 28.7 mg |
| Insoluble Fiber | 3.03 g | 3.03 g |
| Selenium | 1.78 mcg | 1.78 mcg |
| Thiamin (B1) | 0.12 mg | 0.12 mg |
| Vitamin B6 | 0.12 mg | 0.12 mg |
| Riboflavin (B2) | 0.067 mg | 0.067 mg |
| Copper | 0.21 mg | 0.21 mg |
| Pantothenic Acid (B5) | 0.51 mg | 0.51 mg |
| Vitamin K | 61.7 mcg | 60.1 mcg |
| Biotin (B7) | 3.73 mcg | 3.73 mcg |
| Fluoride | 0.028 mg | 0.028 mg |
| Manganese | 0.52 mg | 0.52 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 347 mg | 347 mg |
| Lysine | 264 mg | 264 mg |
| Polyphenols | 114 mg | 109 mg |
| Beta-Carotene | 191 mcg | 187 mcg |
| Isoleucine | 220 mg | 220 mg |
| Methionine | 74.7 mg | 74.7 mg |
| Oxalates | 62.7 mg | 62.7 mg |
| Threonine | 189 mg | 189 mg |
| Tryptophan | 60.5 mg | 60.5 mg |
| Valine | 241 mg | 241 mg |
| Flavonoids | 39.5 mg | 39.5 mg |
| Histidine | 137 mg | 137 mg |
| Lutein / Zeaxanthin | 0.4 mg | 0.4 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 262 mg | 262 mg |
| Purines | 32.3 mg | 32.3 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.
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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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