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: Kale and white bean soup by Clarence, with 27.2 g Olive oil · Choose another
| Nutrient | Kale and white bean soup by ClarenceThe recipe as it isper 100 g | Kale and white bean soup with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 59 Good | 59 Good |
| Calories | 61.2 kcal | 61.2 kcal |
| Total Fat | 2.1 g | 2.1 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.29 g | 0.25 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.27 g | 1.04 g |
| Omega-3 Fatty Acids | 0.05 g | 0.092 g |
| Polyunsaturated Fat | 0.26 g | 0.45 g |
| Omega-6 Fatty Acids | 0.21 g | 0.36 g |
| Vitamin E | 0.6 mg | 0.76 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.056 g | 0.18 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.27 g | 0.46 g |
| Protein | 3.26 g | 3.26 g |
| Water | 84.4 mL | 84.4 mL |
| Sodium | 316 mg | 316 mg |
| Total Carbohydrates | 9.27 g | 9.27 g |
| Sugar | 1.18 g | 1.18 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.05 mg | 1.04 mg |
| Calcium | 60.7 mg | 60.7 mg |
| Fiber | 2.7 g | 2.7 g |
| Magnesium | 24.3 mg | 24.3 mg |
| Potassium | 273 mg | 273 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 22.6 mg | 22.6 mg |
| Folate (B9) | 39.4 mcg | 39.4 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.42 mg | 0.42 mg |
| Phosphorus | 71.8 mg | 71.8 mg |
| Soluble Fiber | 0.64 g | 0.64 g |
| Vitamin A | 47.7 mcg RAE | 47.7 mcg RAE |
| Zinc | 0.49 mg | 0.49 mg |
| Chloride | 381 mg | 381 mg |
| Choline | 14.8 mg | 14.8 mg |
| Insoluble Fiber | 2.49 g | 2.49 g |
| Selenium | 1.51 mcg | 1.51 mcg |
| Thiamin (B1) | 0.058 mg | 0.058 mg |
| Vitamin B6 | 0.13 mg | 0.13 mg |
| Riboflavin (B2) | 0.081 mg | 0.081 mg |
| Copper | 0.12 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.13 mg | 0.13 mg |
| Vitamin K | 127 mcg | 126 mcg |
| Biotin (B7) | 1.01 mcg | 1.01 mcg |
| Fluoride | 0.037 mg | 0.037 mg |
| Manganese | 0.3 mg | 0.3 mg |
| Molybdenum | 0.3 mcg | 0.3 mcg |
| Chromium | 0.14 mcg | 0.14 mcg |
| Leucine | 245 mg | 245 mg |
| Lysine | 186 mg | 186 mg |
| Polyphenols | 112 mg | 109 mg |
| Beta-Carotene | 1,717 mcg | 1,714 mcg |
| Isoleucine | 148 mg | 148 mg |
| Methionine | 38.7 mg | 38.7 mg |
| Oxalates | 15.7 mg | 15.7 mg |
| Threonine | 123 mg | 123 mg |
| Tryptophan | 35.9 mg | 35.9 mg |
| Valine | 173 mg | 173 mg |
| Flavonoids | 35.6 mg | 35.6 mg |
| Histidine | 99.7 mg | 99.7 mg |
| Lutein / Zeaxanthin | 1.22 mg | 1.22 mg |
| Lycopene | 0.03 mg | 0.03 mg |
| Phenylalanine | 158 mg | 158 mg |
| Purines | 22.4 mg | 22.4 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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