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: Garlic Lemon Kale with Salmon recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Garlic Lemon Kale with Salmon recipeThe recipe as it isper 100 g | Garlic Lemon Kale with Salmon with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 75 Excellent | 76 Excellent |
| Calories | 209 kcal | 209 kcal |
| Total Fat | 14.6 g | 14.6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.89 g | 2.77 g |
| Cholesterol | 37.4 mg | 37.4 mg |
| Monounsaturated Fat | 5.81 g | 5.06 g |
| Omega-3 Fatty Acids | 1.63 g | 1.77 g |
| Polyunsaturated Fat | 2.38 g | 2.96 g |
| Omega-6 Fatty Acids | 0.74 g | 1.2 g |
| Vitamin E | 1.49 mg | 2.01 mg |
| DHA (Docosahexaenoic Acid) | 748 mg | 748 mg |
| EPA (Eicosapentaenoic Acid) | 544 mg | 544 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.52 g |
| Arachidonic Acid | 57.8 mg | 57.8 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.47 g | 2.86 g |
| Protein | 15.1 g | 15.1 g |
| Water | 64.8 mL | 64.8 mL |
| Sodium | 52.1 mg | 52.1 mg |
| Total Carbohydrates | 3.84 g | 3.84 g |
| Sugar | 0.47 g | 0.47 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.78 mg | 0.75 mg |
| Calcium | 59.4 mg | 59.4 mg |
| Fiber | 1.15 g | 1.15 g |
| Magnesium | 29.3 mg | 29.3 mg |
| Potassium | 410 mg | 410 mg |
| Vitamin B12 | 2.18 mcg | 2.18 mcg |
| Vitamin D | 5.44 mcg | 5.44 mcg |
| Vitamin C | 38.6 mg | 38.6 mg |
| Folate (B9) | 59.7 mcg | 59.7 mcg |
| Iodine | 13.6 mcg | 13.6 mcg |
| Niacin (B3) | 5.59 mg | 5.59 mg |
| Phosphorus | 204 mg | 204 mg |
| Soluble Fiber | 0.16 g | 0.16 g |
| Vitamin A | 106 mcg RAE | 106 mcg RAE |
| Zinc | 0.39 mg | 0.38 mg |
| Chloride | 58.4 mg | 58.4 mg |
| Choline | 65.8 mg | 65.8 mg |
| Insoluble Fiber | 0.83 g | 0.83 g |
| Selenium | 26.3 mcg | 26.3 mcg |
| Thiamin (B1) | 0.2 mg | 0.2 mg |
| Vitamin B6 | 0.53 mg | 0.53 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Copper | 0.082 mg | 0.082 mg |
| Pantothenic Acid (B5) | 1.14 mg | 1.14 mg |
| Vitamin K | 215 mcg | 212 mcg |
| Biotin (B7) | 7.01 mcg | 7.01 mcg |
| Fluoride | 0.05 mg | 0.05 mg |
| Manganese | 0.21 mg | 0.21 mg |
| Molybdenum | 2.04 mcg | 2.04 mcg |
| Chromium | 0.46 mcg | 0.46 mcg |
| Leucine | 1,310 mg | 1,310 mg |
| Lysine | 1,421 mg | 1,421 mg |
| Polyphenols | 111 mg | 101 mg |
| Beta-Carotene | 2,790 mcg | 2,782 mcg |
| Isoleucine | 831 mg | 831 mg |
| Methionine | 460 mg | 460 mg |
| Oxalates | 8.1 mg | 8.1 mg |
| Threonine | 757 mg | 757 mg |
| Tryptophan | 193 mg | 193 mg |
| Valine | 888 mg | 888 mg |
| Flavonoids | 17.2 mg | 17.2 mg |
| Histidine | 813 mg | 813 mg |
| Lutein / Zeaxanthin | 1.9 mg | 1.9 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 724 mg | 724 mg |
| Purines | 122 mg | 122 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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