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 salad recipe, with 13.6 g Olive oil · Choose another
| Nutrient | Boiled corn salad recipeThe recipe as it isper 100 g | Boiled corn salad with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 91 Excellent | 91 Excellent |
| Calories | 67 kcal | 67 kcal |
| Total Fat | 3.27 g | 3.27 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.45 g | 0.39 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.08 g | 1.71 g |
| Omega-3 Fatty Acids | 0.036 g | 0.1 g |
| Polyunsaturated Fat | 0.49 g | 0.79 g |
| Omega-6 Fatty Acids | 0.46 g | 0.68 g |
| Vitamin E | 0.59 mg | 0.85 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.031 g | 0.23 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2 g | 0.7 g |
| Protein | 1.48 g | 1.48 g |
| Water | 85.1 mL | 85.1 mL |
| Sodium | 17.6 mg | 17.6 mg |
| Total Carbohydrates | 9.58 g | 9.58 g |
| Sugar | 2.86 g | 2.86 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.5 mg | 0.48 mg |
| Calcium | 13.8 mg | 13.8 mg |
| Fiber | 1.64 g | 1.64 g |
| Magnesium | 17.2 mg | 17.2 mg |
| Potassium | 188 mg | 188 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 21.1 mg | 21.1 mg |
| Folate (B9) | 22.7 mcg | 22.7 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.72 mg | 0.72 mg |
| Phosphorus | 38.3 mg | 38.3 mg |
| Soluble Fiber | 0.32 g | 0.32 g |
| Vitamin A | 147 mcg RAE | 147 mcg RAE |
| Zinc | 0.26 mg | 0.26 mg |
| Chloride | 13 mg | 13 mg |
| Choline | 10.1 mg | 10.1 mg |
| Insoluble Fiber | 1.2 g | 1.2 g |
| Selenium | 0.14 mcg | 0.14 mcg |
| Thiamin (B1) | 0.074 mg | 0.074 mg |
| Vitamin B6 | 0.099 mg | 0.099 mg |
| Riboflavin (B2) | 0.036 mg | 0.036 mg |
| Copper | 0.032 mg | 0.032 mg |
| Pantothenic Acid (B5) | 0.3 mg | 0.3 mg |
| Vitamin K | 53.4 mcg | 51.8 mcg |
| Biotin (B7) | 2.11 mcg | 2.11 mcg |
| Fluoride | 0.006 mg | 0.006 mg |
| Manganese | 0.1 mg | 0.1 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 111 mg | 111 mg |
| Lysine | 57.4 mg | 57.4 mg |
| Polyphenols | 52.8 mg | 47.8 mg |
| Beta-Carotene | 1,473 mcg | 1,468 mcg |
| Isoleucine | 59.8 mg | 59.8 mg |
| Methionine | 25.8 mg | 25.8 mg |
| Oxalates | 57.9 mg | 57.9 mg |
| Threonine | 56.2 mg | 56.2 mg |
| Tryptophan | 14.3 mg | 14.3 mg |
| Valine | 70.2 mg | 70.2 mg |
| Flavonoids | 23.1 mg | 23.1 mg |
| Histidine | 45.2 mg | 45.2 mg |
| Lutein / Zeaxanthin | 0.44 mg | 0.43 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 70.1 mg | 70.1 mg |
| Purines | 12.4 mg | 12.4 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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