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: Leek and potato soup recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Leek and potato soup recipeThe recipe as it isper 100 g | Leek and potato soup with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 73 Very good | 74 Very good |
| Calories | 89.9 kcal | 89.9 kcal |
| Total Fat | 2.18 g | 2.18 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.29 g | 0.25 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.43 g | 1.16 g |
| Omega-3 Fatty Acids | 0.037 g | 0.085 g |
| Polyunsaturated Fat | 0.26 g | 0.47 g |
| Omega-6 Fatty Acids | 0.22 g | 0.38 g |
| Vitamin E | 0.62 mg | 0.81 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.024 g | 0.17 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.42 g | 0.49 g |
| Protein | 1.91 g | 1.91 g |
| Water | 78.2 mL | 78.2 mL |
| Sodium | 247 mg | 247 mg |
| Total Carbohydrates | 16.5 g | 16.5 g |
| Sugar | 2.04 g | 2.04 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.43 mg | 1.42 mg |
| Calcium | 33.1 mg | 33.1 mg |
| Fiber | 2.09 g | 2.09 g |
| Magnesium | 26.7 mg | 26.7 mg |
| Potassium | 373 mg | 373 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 17 mg | 17 mg |
| Folate (B9) | 32.5 mcg | 32.5 mcg |
| Iodine | 0.34 mcg | 0.34 mcg |
| Niacin (B3) | 0.91 mg | 0.91 mg |
| Phosphorus | 54.8 mg | 54.8 mg |
| Soluble Fiber | 0.52 g | 0.52 g |
| Vitamin A | 28.2 mcg RAE | 28.2 mcg RAE |
| Zinc | 0.39 mg | 0.39 mg |
| Chloride | 111 mg | 111 mg |
| Choline | 15.8 mg | 15.8 mg |
| Insoluble Fiber | 1.56 g | 1.56 g |
| Selenium | 0.86 mcg | 0.86 mcg |
| Thiamin (B1) | 0.078 mg | 0.078 mg |
| Vitamin B6 | 0.29 mg | 0.29 mg |
| Riboflavin (B2) | 0.043 mg | 0.043 mg |
| Copper | 0.13 mg | 0.13 mg |
| Pantothenic Acid (B5) | 0.27 mg | 0.27 mg |
| Vitamin K | 19.3 mcg | 18.2 mcg |
| Biotin (B7) | 0.42 mcg | 0.42 mcg |
| Fluoride | 0.02 mg | 0.02 mg |
| Manganese | 0.29 mg | 0.29 mg |
| Molybdenum | 0.34 mcg | 0.34 mcg |
| Chromium | 0.34 mcg | 0.34 mcg |
| Leucine | 138 mg | 138 mg |
| Lysine | 120 mg | 120 mg |
| Polyphenols | 77.5 mg | 73.9 mg |
| Beta-Carotene | 389 mcg | 386 mcg |
| Isoleucine | 87 mg | 87 mg |
| Methionine | 26.9 mg | 26.9 mg |
| Oxalates | 38.8 mg | 38.8 mg |
| Threonine | 87.2 mg | 87.2 mg |
| Tryptophan | 27.2 mg | 27.2 mg |
| Valine | 106 mg | 106 mg |
| Flavonoids | 21.5 mg | 21.5 mg |
| Histidine | 125 mg | 125 mg |
| Lutein / Zeaxanthin | 0.66 mg | 0.66 mg |
| Lycopene | 0.034 mg | 0.034 mg |
| Phenylalanine | 106 mg | 106 mg |
| Purines | 24.5 mg | 24.5 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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