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: Hummus by Debbie, with 27.6 g Olive oil · Choose another
| Nutrient | Hummus by DebbieThe recipe as it isper 100 g | Hummus with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 80 Excellent | 82 Excellent |
| Calories | 196 kcal | 196 kcal |
| Total Fat | 11.7 g | 11.7 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.54 g | 1.43 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 6.01 g | 5.37 g |
| Omega-3 Fatty Acids | 0.07 g | 0.18 g |
| Polyunsaturated Fat | 3.04 g | 3.53 g |
| Omega-6 Fatty Acids | 2.97 g | 3.35 g |
| Vitamin E | 0.96 mg | 1.4 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.076 g | 0.41 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.41 g | 3.21 g |
| Protein | 6.5 g | 6.5 g |
| Water | 60.5 mL | 60.5 mL |
| Sodium | 169 mg | 169 mg |
| Total Carbohydrates | 18.9 g | 18.9 g |
| Sugar | 3.39 g | 3.39 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.85 mg | 2.82 mg |
| Calcium | 83.9 mg | 83.8 mg |
| Fiber | 5.66 g | 5.66 g |
| Magnesium | 34.7 mg | 34.7 mg |
| Potassium | 218 mg | 218 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 3.88 mg | 3.88 mg |
| Folate (B9) | 125 mcg | 125 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.92 mg | 0.92 mg |
| Phosphorus | 177 mg | 177 mg |
| Soluble Fiber | 1.16 g | 1.16 g |
| Vitamin A | 0.93 mcg RAE | 0.93 mcg RAE |
| Zinc | 1.18 mg | 1.18 mg |
| Chloride | 173 mg | 173 mg |
| Choline | 32.9 mg | 32.9 mg |
| Insoluble Fiber | 4.33 g | 4.33 g |
| Selenium | 6.07 mcg | 6.07 mcg |
| Thiamin (B1) | 0.21 mg | 0.21 mg |
| Vitamin B6 | 0.12 mg | 0.12 mg |
| Riboflavin (B2) | 0.09 mg | 0.09 mg |
| Copper | 0.39 mg | 0.39 mg |
| Pantothenic Acid (B5) | 0.23 mg | 0.23 mg |
| Vitamin K | 5.5 mcg | 2.73 mcg |
| Biotin (B7) | 0.81 mcg | 0.81 mcg |
| Fluoride | 0.034 mg | 0.034 mg |
| Manganese | 0.85 mg | 0.85 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.014 mcg | 0.014 mcg |
| Leucine | 509 mg | 509 mg |
| Lysine | 395 mg | 395 mg |
| Polyphenols | 171 mg | 162 mg |
| Beta-Carotene | 20.3 mcg | 13.4 mcg |
| Isoleucine | 331 mg | 331 mg |
| Methionine | 125 mg | 125 mg |
| Oxalates | 31.7 mg | 31.7 mg |
| Threonine | 277 mg | 277 mg |
| Tryptophan | 103 mg | 103 mg |
| Valine | 367 mg | 367 mg |
| Flavonoids | 21.4 mg | 21.4 mg |
| Histidine | 208 mg | 208 mg |
| Lutein / Zeaxanthin | 0.063 mg | 0.059 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 405 mg | 405 mg |
| Purines | 39 mg | 39 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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