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: Calabacitas recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Calabacitas recipeThe recipe as it isper 100 g | Calabacitas with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 93 Excellent | 92 Excellent |
| Calories | 89.6 kcal | 89.6 kcal |
| Total Fat | 3.71 g | 3.71 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.58 g | 0.51 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.24 g | 1.84 g |
| Omega-3 Fatty Acids | 0.066 g | 0.14 g |
| Polyunsaturated Fat | 0.64 g | 0.95 g |
| Omega-6 Fatty Acids | 0.57 g | 0.81 g |
| Vitamin E | 0.88 mg | 1.16 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.05 g | 0.26 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.25 g | 0.87 g |
| Protein | 2.89 g | 2.89 g |
| Water | 79 mL | 79 mL |
| Sodium | 15.6 mg | 15.6 mg |
| Total Carbohydrates | 13.6 g | 13.6 g |
| Sugar | 4.92 g | 4.92 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.7 mg | 0.69 mg |
| Calcium | 23.2 mg | 23.2 mg |
| Fiber | 2.33 g | 2.33 g |
| Magnesium | 36.2 mg | 36.2 mg |
| Potassium | 431 mg | 431 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 27.4 mg | 27.4 mg |
| Folate (B9) | 60.2 mcg | 60.2 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.12 mg | 2.12 mg |
| Phosphorus | 161 mg | 161 mg |
| Soluble Fiber | 0.6 g | 0.6 g |
| Vitamin A | 25.6 mcg RAE | 25.6 mcg RAE |
| Zinc | 1.08 mg | 1.08 mg |
| Chloride | 7.1 mg | 7.1 mg |
| Choline | 22.2 mg | 22.2 mg |
| Insoluble Fiber | 3.86 g | 3.86 g |
| Selenium | 7.01 mcg | 7.01 mcg |
| Thiamin (B1) | 0.22 mg | 0.22 mg |
| Vitamin B6 | 0.46 mg | 0.46 mg |
| Riboflavin (B2) | 0.18 mg | 0.18 mg |
| Copper | 0.22 mg | 0.22 mg |
| Pantothenic Acid (B5) | 0.53 mg | 0.53 mg |
| Vitamin K | 10.2 mcg | 8.43 mcg |
| Biotin (B7) | 3.82 mcg | 3.82 mcg |
| Fluoride | 0.026 mg | 0.026 mg |
| Manganese | 0.44 mg | 0.44 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.018 mcg | 0.018 mcg |
| Leucine | 240 mg | 240 mg |
| Lysine | 166 mg | 166 mg |
| Polyphenols | 119 mg | 113 mg |
| Beta-Carotene | 273 mcg | 269 mcg |
| Isoleucine | 144 mg | 144 mg |
| Methionine | 59.6 mg | 59.6 mg |
| Oxalates | 11.9 mg | 11.9 mg |
| Threonine | 139 mg | 139 mg |
| Tryptophan | 40.6 mg | 40.6 mg |
| Valine | 173 mg | 173 mg |
| Flavonoids | 48.8 mg | 48.8 mg |
| Histidine | 137 mg | 137 mg |
| Lutein / Zeaxanthin | 0.69 mg | 0.68 mg |
| Lycopene | 0.61 mg | 0.61 mg |
| Phenylalanine | 169 mg | 169 mg |
| Purines | 26.8 mg | 26.8 mg |
| MSG (Monosodium Glutamate) | 58.2 mg | 58.2 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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