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: Espinacas con garbanzos by Pedro, with 40.8 g Olive oil · Choose another
| Nutrient | Espinacas con garbanzos by PedroThe recipe as it isper 100 g | Espinacas con garbanzos with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 98 Excellent | 98 Excellent |
| Calories | 98.5 kcal | 98.5 kcal |
| Total Fat | 4.52 g | 4.52 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.6 g | 0.53 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.63 g | 2.16 g |
| Omega-3 Fatty Acids | 0.099 g | 0.18 g |
| Polyunsaturated Fat | 0.65 g | 1.02 g |
| Omega-6 Fatty Acids | 0.55 g | 0.83 g |
| Vitamin E | 1.57 mg | 1.9 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.097 g | 0.35 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.62 g | 0.99 g |
| Protein | 4.01 g | 4.01 g |
| Water | 78 mL | 78 mL |
| Sodium | 130 mg | 130 mg |
| Total Carbohydrates | 12 g | 12 g |
| Sugar | 2.39 g | 2.39 g |
| Added Sugar | 0.11 g | 0.11 g |
| Iron | 2.27 mg | 2.25 mg |
| Calcium | 67.5 mg | 67.5 mg |
| Fiber | 3.57 g | 3.57 g |
| Magnesium | 47.8 mg | 47.8 mg |
| Potassium | 358 mg | 358 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 14.1 mg | 14.1 mg |
| Folate (B9) | 143 mcg | 143 mcg |
| Iodine | 0.56 mcg | 0.56 mcg |
| Niacin (B3) | 0.69 mg | 0.69 mg |
| Phosphorus | 78.3 mg | 78.3 mg |
| Soluble Fiber | 0.76 g | 0.76 g |
| Vitamin A | 203 mcg RAE | 203 mcg RAE |
| Zinc | 0.63 mg | 0.63 mg |
| Chloride | 135 mg | 135 mg |
| Choline | 24.4 mg | 24.4 mg |
| Insoluble Fiber | 2.6 g | 2.6 g |
| Selenium | 2.53 mcg | 2.53 mcg |
| Thiamin (B1) | 0.092 mg | 0.092 mg |
| Vitamin B6 | 0.16 mg | 0.16 mg |
| Riboflavin (B2) | 0.11 mg | 0.11 mg |
| Copper | 0.19 mg | 0.19 mg |
| Pantothenic Acid (B5) | 0.16 mg | 0.16 mg |
| Vitamin K | 205 mcg | 203 mcg |
| Biotin (B7) | 3.03 mcg | 3.03 mcg |
| Fluoride | 0.058 mg | 0.058 mg |
| Manganese | 0.77 mg | 0.77 mg |
| Molybdenum | 1.21 mcg | 1.21 mcg |
| Chromium | 0.15 mcg | 0.15 mcg |
| Leucine | 320 mg | 320 mg |
| Lysine | 252 mg | 252 mg |
| Polyphenols | 203 mg | 197 mg |
| Beta-Carotene | 2,438 mcg | 2,433 mcg |
| Isoleucine | 207 mg | 207 mg |
| Methionine | 66.5 mg | 66.5 mg |
| Oxalates | 414 mg | 414 mg |
| Sodium Nitrite / Nitrate | 10 mg | 10 mg |
| Threonine | 178 mg | 178 mg |
| Tryptophan | 57.4 mg | 57.4 mg |
| Valine | 233 mg | 233 mg |
| Flavonoids | 33.3 mg | 33.3 mg |
| Histidine | 153 mg | 153 mg |
| Lutein / Zeaxanthin | 5.13 mg | 5.13 mg |
| Lycopene | 2.28 mg | 2.28 mg |
| Phenylalanine | 247 mg | 247 mg |
| Purines | 41.1 mg | 41.1 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
