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: Gigantes plaki (baked butter beans) by Alexis, with 109 g Olive oil · Choose another
| Nutrient | Gigantes plaki (baked butter beans) by AlexisThe recipe as it isper 100 g | Gigantes plaki (baked butter beans) with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 92 Excellent | 92 Excellent |
| Calories | 216 kcal | 216 kcal |
| Total Fat | 9.61 g | 9.61 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.34 g | 1.14 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 6.7 g | 5.45 g |
| Omega-3 Fatty Acids | 0.11 g | 0.34 g |
| Polyunsaturated Fat | 1.27 g | 2.25 g |
| Omega-6 Fatty Acids | 1.16 g | 1.91 g |
| Vitamin E | 1.69 mg | 2.56 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.14 g | 0.8 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 6.67 g | 2.32 g |
| Protein | 7.91 g | 7.91 g |
| Water | 55.1 mL | 55.1 mL |
| Sodium | 13.6 mg | 13.6 mg |
| Total Carbohydrates | 25.2 g | 25.2 g |
| Sugar | 5.16 g | 5.16 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.25 mg | 2.2 mg |
| Calcium | 44.1 mg | 44 mg |
| Fiber | 6.3 g | 6.3 g |
| Magnesium | 69.8 mg | 69.8 mg |
| Potassium | 670 mg | 670 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 9.35 mg | 9.35 mg |
| Folate (B9) | 146 mcg | 146 mcg |
| Iodine | 0.012 mcg | 0.012 mcg |
| Niacin (B3) | 1.1 mg | 1.1 mg |
| Phosphorus | 161 mg | 161 mg |
| Soluble Fiber | 1.42 g | 1.42 g |
| Vitamin A | 63.6 mcg RAE | 63.6 mcg RAE |
| Zinc | 1.06 mg | 1.06 mg |
| Chloride | 15.5 mg | 15.5 mg |
| Choline | 36.9 mg | 36.9 mg |
| Insoluble Fiber | 7.35 g | 7.35 g |
| Selenium | 2.74 mcg | 2.74 mcg |
| Thiamin (B1) | 0.21 mg | 0.21 mg |
| Vitamin B6 | 0.24 mg | 0.24 mg |
| Riboflavin (B2) | 0.076 mg | 0.076 mg |
| Copper | 0.25 mg | 0.25 mg |
| Pantothenic Acid (B5) | 0.43 mg | 0.43 mg |
| Vitamin K | 27.2 mcg | 21.7 mcg |
| Biotin (B7) | 0.57 mcg | 0.57 mcg |
| Fluoride | 0.01 mg | 0.01 mg |
| Manganese | 0.68 mg | 0.68 mg |
| Molybdenum | 0.092 mcg | 0.092 mcg |
| Chromium | 0.14 mcg | 0.14 mcg |
| Leucine | 575 mg | 575 mg |
| Lysine | 512 mg | 512 mg |
| Polyphenols | 142 mg | 125 mg |
| Beta-Carotene | 682 mcg | 668 mcg |
| Isoleucine | 357 mg | 357 mg |
| Methionine | 89.2 mg | 89.2 mg |
| Oxalates | 39.1 mg | 39.1 mg |
| Threonine | 332 mg | 332 mg |
| Tryptophan | 85.7 mg | 85.7 mg |
| Valine | 387 mg | 387 mg |
| Flavonoids | 57.3 mg | 57.3 mg |
| Histidine | 229 mg | 229 mg |
| Lutein / Zeaxanthin | 0.19 mg | 0.18 mg |
| Lycopene | 1.57 mg | 1.57 mg |
| Phenylalanine | 425 mg | 425 mg |
| Purines | 31.5 mg | 31.5 mg |
| MSG (Monosodium Glutamate) | 92.2 mg | 92.2 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
