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: Braised red cabbage with apple recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Braised red cabbage with apple recipeThe recipe as it isper 100 g | Braised red cabbage with apple with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 94 Excellent | 94 Excellent |
| Calories | 128 kcal | 128 kcal |
| Total Fat | 4.62 g | 4.62 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.62 g | 0.53 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.09 g | 2.52 g |
| Omega-3 Fatty Acids | 0.11 g | 0.22 g |
| Polyunsaturated Fat | 0.57 g | 1.03 g |
| Omega-6 Fatty Acids | 0.46 g | 0.81 g |
| Vitamin E | 0.87 mg | 1.27 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.056 g | 0.36 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.07 g | 1.06 g |
| Protein | 2.4 g | 2.4 g |
| Water | 69.4 mL | 69.4 mL |
| Sodium | 105 mg | 105 mg |
| Total Carbohydrates | 22.3 g | 22.3 g |
| Sugar | 14.1 g | 14.1 g |
| Added Sugar | 1.97 g | 1.97 g |
| Iron | 1.34 mg | 1.31 mg |
| Calcium | 74.6 mg | 74.6 mg |
| Fiber | 4.67 g | 4.67 g |
| Magnesium | 29.3 mg | 29.3 mg |
| Potassium | 457 mg | 457 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 83.3 mg | 83.3 mg |
| Folate (B9) | 31.4 mcg | 31.4 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.65 mg | 0.65 mg |
| Phosphorus | 57.7 mg | 57.7 mg |
| Soluble Fiber | 1.36 g | 1.36 g |
| Vitamin A | 72.6 mcg RAE | 72.6 mcg RAE |
| Zinc | 0.36 mg | 0.36 mg |
| Chloride | 84.6 mg | 84.6 mg |
| Choline | 19.8 mg | 19.8 mg |
| Insoluble Fiber | 3.54 g | 3.54 g |
| Selenium | 0.99 mcg | 0.99 mcg |
| Thiamin (B1) | 0.11 mg | 0.11 mg |
| Vitamin B6 | 0.33 mg | 0.33 mg |
| Riboflavin (B2) | 0.078 mg | 0.078 mg |
| Copper | 0.058 mg | 0.058 mg |
| Pantothenic Acid (B5) | 0.27 mg | 0.27 mg |
| Vitamin K | 56.9 mcg | 54.4 mcg |
| Biotin (B7) | 1.87 mcg | 1.87 mcg |
| Fluoride | 0.007 mg | 0.007 mg |
| Manganese | 0.4 mg | 0.4 mg |
| Molybdenum | 0.093 mcg | 0.093 mcg |
| Chromium | 0.037 mcg | 0.037 mcg |
| Leucine | 143 mg | 143 mg |
| Lysine | 142 mg | 142 mg |
| Polyphenols | 471 mg | 463 mg |
| Beta-Carotene | 473 mcg | 467 mcg |
| Isoleucine | 113 mg | 113 mg |
| Methionine | 26.3 mg | 26.3 mg |
| Oxalates | 33 mg | 33 mg |
| Threonine | 104 mg | 104 mg |
| Tryptophan | 30.2 mg | 30.2 mg |
| Valine | 135 mg | 135 mg |
| Flavonoids | 196 mg | 196 mg |
| Histidine | 105 mg | 105 mg |
| Lutein / Zeaxanthin | 0.11 mg | 0.11 mg |
| Lycopene | 0.009 mg | 0.009 mg |
| Phenylalanine | 122 mg | 122 mg |
| Purines | 26.8 mg | 26.8 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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