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: Fattoush bread salad recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Fattoush bread salad recipeThe recipe as it isper 100 g | Fattoush bread salad with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 96 Excellent | 96 Excellent |
| Calories | 87.2 kcal | 87.2 kcal |
| Total Fat | 5.52 g | 5.52 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.78 g | 0.66 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.77 g | 3.07 g |
| Omega-3 Fatty Acids | 0.082 g | 0.21 g |
| Polyunsaturated Fat | 0.68 g | 1.23 g |
| Omega-6 Fatty Acids | 0.6 g | 1.02 g |
| Vitamin E | 1.17 mg | 1.66 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.086 g | 0.46 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.76 g | 1.31 g |
| Protein | 1.94 g | 1.94 g |
| Water | 83.3 mL | 83.3 mL |
| Sodium | 34.9 mg | 34.9 mg |
| Total Carbohydrates | 8.93 g | 8.93 g |
| Sugar | 2.93 g | 2.93 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.08 mg | 1.05 mg |
| Calcium | 36 mg | 35.9 mg |
| Fiber | 2.71 g | 2.71 g |
| Magnesium | 22.7 mg | 22.7 mg |
| Potassium | 330 mg | 330 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 24.4 mg | 24.4 mg |
| Folate (B9) | 57.5 mcg | 57.5 mcg |
| Iodine | 0.26 mcg | 0.26 mcg |
| Niacin (B3) | 0.69 mg | 0.69 mg |
| Phosphorus | 47.9 mg | 47.9 mg |
| Soluble Fiber | 0.45 g | 0.45 g |
| Vitamin A | 146 mcg RAE | 146 mcg RAE |
| Zinc | 0.4 mg | 0.4 mg |
| Chloride | 43.1 mg | 43.1 mg |
| Choline | 11 mg | 11 mg |
| Insoluble Fiber | 1.77 g | 1.77 g |
| Selenium | 1.26 mcg | 1.26 mcg |
| Thiamin (B1) | 0.071 mg | 0.071 mg |
| Vitamin B6 | 0.11 mg | 0.11 mg |
| Riboflavin (B2) | 0.061 mg | 0.061 mg |
| Copper | 0.1 mg | 0.1 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.25 mg |
| Vitamin K | 103 mcg | 100 mcg |
| Biotin (B7) | 1.67 mcg | 1.67 mcg |
| Fluoride | 0.02 mg | 0.02 mg |
| Manganese | 0.27 mg | 0.27 mg |
| Molybdenum | 0.45 mcg | 0.45 mcg |
| Chromium | 0.69 mcg | 0.69 mcg |
| Leucine | 129 mg | 129 mg |
| Lysine | 90.8 mg | 90.8 mg |
| Polyphenols | 216 mg | 207 mg |
| Beta-Carotene | 1,750 mcg | 1,743 mcg |
| Isoleucine | 84 mg | 84 mg |
| Methionine | 25.3 mg | 25.3 mg |
| Oxalates | 61.2 mg | 61.2 mg |
| Threonine | 73 mg | 73 mg |
| Tryptophan | 23.4 mg | 23.4 mg |
| Valine | 98.4 mg | 98.4 mg |
| Flavonoids | 35.3 mg | 35.3 mg |
| Histidine | 65.5 mg | 65.5 mg |
| Lutein / Zeaxanthin | 0.82 mg | 0.82 mg |
| Lycopene | 1.45 mg | 1.45 mg |
| Phenylalanine | 89.3 mg | 89.3 mg |
| Purines | 20.1 mg | 20.1 mg |
| MSG (Monosodium Glutamate) | 138 mg | 138 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
