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: Ful medames Fava beans recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Ful medames Fava beans recipeThe recipe as it isper 100 g | Ful medames Fava beans with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 88 Excellent | 88 Excellent |
| Calories | 99.3 kcal | 99.3 kcal |
| Total Fat | 5.31 g | 5.31 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.73 g | 0.63 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.55 g | 2.89 g |
| Omega-3 Fatty Acids | 0.056 g | 0.18 g |
| Polyunsaturated Fat | 0.62 g | 1.13 g |
| Omega-6 Fatty Acids | 0.56 g | 0.96 g |
| Vitamin E | 0.95 mg | 1.41 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.067 g | 0.42 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.53 g | 1.23 g |
| Protein | 4.7 g | 4.7 g |
| Water | 77.3 mL | 77.3 mL |
| Sodium | 143 mg | 143 mg |
| Total Carbohydrates | 11.4 g | 11.4 g |
| Sugar | 0.84 g | 0.84 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.19 mg | 1.17 mg |
| Calcium | 35.8 mg | 35.7 mg |
| Fiber | 4.26 g | 4.26 g |
| Magnesium | 38.2 mg | 38.2 mg |
| Potassium | 197 mg | 197 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 7.08 mg | 7.08 mg |
| Folate (B9) | 44.7 mcg | 44.7 mcg |
| Iodine | 1.46 mcg | 1.46 mcg |
| Niacin (B3) | 0.49 mg | 0.49 mg |
| Phosphorus | 85.2 mg | 85.2 mg |
| Soluble Fiber | 1.08 g | 1.08 g |
| Vitamin A | 12.6 mcg RAE | 12.6 mcg RAE |
| Zinc | 0.63 mg | 0.63 mg |
| Chloride | 206 mg | 206 mg |
| Choline | 21.5 mg | 21.5 mg |
| Insoluble Fiber | 3.28 g | 3.28 g |
| Selenium | 1 mcg | 1 mcg |
| Thiamin (B1) | 0.056 mg | 0.056 mg |
| Vitamin B6 | 0.099 mg | 0.099 mg |
| Riboflavin (B2) | 0.041 mg | 0.041 mg |
| Copper | 0.14 mg | 0.14 mg |
| Pantothenic Acid (B5) | 0.19 mg | 0.19 mg |
| Vitamin K | 54.2 mcg | 51.3 mcg |
| Biotin (B7) | 0.019 mcg | 0.019 mcg |
| Fluoride | 0.03 mg | 0.03 mg |
| Manganese | 0.27 mg | 0.27 mg |
| Molybdenum | 22.2 mcg | 22.2 mcg |
| Chromium | 7.04 mcg | 7.04 mcg |
| Leucine | 348 mg | 348 mg |
| Lysine | 272 mg | 272 mg |
| Polyphenols | 82.7 mg | 73.8 mg |
| Beta-Carotene | 171 mcg | 164 mcg |
| Isoleucine | 194 mg | 194 mg |
| Methionine | 47.7 mg | 47.7 mg |
| Oxalates | 64.7 mg | 64.7 mg |
| Threonine | 163 mg | 163 mg |
| Tryptophan | 44.4 mg | 44.4 mg |
| Valine | 220 mg | 220 mg |
| Flavonoids | 21.3 mg | 21.3 mg |
| Histidine | 117 mg | 117 mg |
| Lutein / Zeaxanthin | 0.26 mg | 0.25 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 212 mg | 212 mg |
| Purines | 37 mg | 37 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
