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: Farro salad with vegetables recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Farro salad with vegetables recipeThe recipe as it isper 100 g | Farro salad with vegetables with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 91 Excellent | 91 Excellent |
| Calories | 154 kcal | 154 kcal |
| Total Fat | 4.78 g | 4.78 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.66 g | 0.57 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.96 g | 2.43 g |
| Omega-3 Fatty Acids | 0.076 g | 0.17 g |
| Polyunsaturated Fat | 0.66 g | 1.08 g |
| Omega-6 Fatty Acids | 0.58 g | 0.91 g |
| Vitamin E | 1.09 mg | 1.47 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.062 g | 0.35 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.99 g | 1.12 g |
| Protein | 4.76 g | 4.76 g |
| Water | 65.7 mL | 65.7 mL |
| Sodium | 9.4 mg | 9.4 mg |
| Total Carbohydrates | 24.3 g | 24.3 g |
| Sugar | 2.46 g | 2.46 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.44 mg | 1.42 mg |
| Calcium | 22.4 mg | 22.4 mg |
| Fiber | 3.27 g | 3.27 g |
| Magnesium | 44.3 mg | 44.3 mg |
| Potassium | 284 mg | 284 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 30.4 mg | 30.4 mg |
| Folate (B9) | 31.8 mcg | 31.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.95 mg | 1.95 mg |
| Phosphorus | 132 mg | 132 mg |
| Soluble Fiber | 0.58 g | 0.58 g |
| Vitamin A | 45.3 mcg RAE | 45.3 mcg RAE |
| Zinc | 1.24 mg | 1.24 mg |
| Chloride | 16 mg | 16 mg |
| Choline | 13.7 mg | 13.7 mg |
| Insoluble Fiber | 2.89 g | 2.89 g |
| Selenium | 2.4 mcg | 2.4 mcg |
| Thiamin (B1) | 0.14 mg | 0.14 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Riboflavin (B2) | 0.082 mg | 0.082 mg |
| Copper | 0.18 mg | 0.18 mg |
| Pantothenic Acid (B5) | 0.3 mg | 0.3 mg |
| Vitamin K | 51.8 mcg | 49.4 mcg |
| Biotin (B7) | 1.97 mcg | 1.97 mcg |
| Fluoride | 0.03 mg | 0.03 mg |
| Manganese | 1.39 mg | 1.39 mg |
| Molybdenum | 8.62 mcg | 8.62 mcg |
| Chromium | 4.31 mcg | 4.31 mcg |
| Leucine | 369 mg | 369 mg |
| Lysine | 177 mg | 177 mg |
| Polyphenols | 94.6 mg | 87.4 mg |
| Beta-Carotene | 491 mcg | 485 mcg |
| Isoleucine | 196 mg | 196 mg |
| Methionine | 98.1 mg | 98.1 mg |
| Oxalates | 55 mg | 55 mg |
| Threonine | 181 mg | 181 mg |
| Tryptophan | 68.2 mg | 68.2 mg |
| Valine | 259 mg | 259 mg |
| Flavonoids | 31.8 mg | 31.8 mg |
| Histidine | 137 mg | 137 mg |
| Lutein / Zeaxanthin | 0.37 mg | 0.36 mg |
| Lycopene | 0.6 mg | 0.6 mg |
| Phenylalanine | 285 mg | 285 mg |
| Purines | 25.1 mg | 25.1 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.
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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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