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: Creamy Vegan Mushroom Stroganoff for Vitamin D recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Creamy Vegan Mushroom Stroganoff for Vitamin D recipeThe recipe as it isper 100 g | Creamy Vegan Mushroom Stroganoff for Vitamin D with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 35 Fair | 37 Fair |
| Calories | 92.5 kcal | 92.5 kcal |
| Total Fat | 7.91 g | 7.91 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 5 g | 4.95 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.06 g | 1.72 g |
| Omega-3 Fatty Acids | 0.031 g | 0.093 g |
| Polyunsaturated Fat | 0.42 g | 0.69 g |
| Omega-6 Fatty Acids | 0.39 g | 0.59 g |
| Vitamin E | 0.47 mg | 0.71 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.022 g | 0.2 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 3.18 g | 3.18 g |
| Omega-9 Fatty Acids | 1.86 g | 0.68 g |
| Protein | 2.3 g | 2.3 g |
| Water | 84.5 mL | 84.5 mL |
| Sodium | 172 mg | 172 mg |
| Total Carbohydrates | 4.87 g | 4.87 g |
| Sugar | 2.36 g | 2.36 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.79 mg | 0.78 mg |
| Calcium | 14.1 mg | 14.1 mg |
| Fiber | 1.35 g | 1.35 g |
| Magnesium | 16.7 mg | 16.7 mg |
| Potassium | 261 mg | 261 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.091 mcg | 0.091 mcg |
| Vitamin C | 4.01 mg | 4.01 mg |
| Folate (B9) | 15.7 mcg | 15.7 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.85 mg | 1.85 mg |
| Phosphorus | 73.9 mg | 73.9 mg |
| Soluble Fiber | 0.37 g | 0.37 g |
| Vitamin A | 7.75 mcg RAE | 7.75 mcg RAE |
| Zinc | 0.47 mg | 0.47 mg |
| Chloride | 191 mg | 191 mg |
| Choline | 12.3 mg | 12.3 mg |
| Insoluble Fiber | 0.57 g | 0.57 g |
| Selenium | 5.97 mcg | 5.97 mcg |
| Thiamin (B1) | 0.053 mg | 0.053 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Copper | 0.22 mg | 0.22 mg |
| Pantothenic Acid (B5) | 0.76 mg | 0.76 mg |
| Vitamin K | 13 mcg | 11.5 mcg |
| Biotin (B7) | 7.41 mcg | 7.41 mcg |
| Fluoride | 0.006 mg | 0.006 mg |
| Manganese | 0.29 mg | 0.29 mg |
| Molybdenum | 0.11 mcg | 0.11 mcg |
| Chromium | 0.067 mcg | 0.067 mcg |
| Leucine | 140 mg | 140 mg |
| Lysine | 107 mg | 107 mg |
| Polyphenols | 80.1 mg | 75.5 mg |
| Beta-Carotene | 102 mcg | 97.8 mcg |
| Isoleucine | 89.2 mg | 89.2 mg |
| Methionine | 33.6 mg | 33.6 mg |
| Oxalates | 17.3 mg | 17.3 mg |
| Threonine | 89.7 mg | 89.7 mg |
| Tryptophan | 30.1 mg | 30.1 mg |
| Valine | 109 mg | 109 mg |
| Flavonoids | 27.9 mg | 27.9 mg |
| Histidine | 90.4 mg | 90.4 mg |
| Lutein / Zeaxanthin | 0.071 mg | 0.068 mg |
| Lycopene | 0.011 mg | 0.011 mg |
| Phenylalanine | 99.5 mg | 99.5 mg |
| Purines | 28 mg | 28 mg |
| MSG (Monosodium Glutamate) | 98.8 mg | 98.8 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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