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: Lentil and mushroom shepherds pie by Lara, with 27.2 g Olive oil · Choose another
| Nutrient | Lentil and mushroom shepherds pie by LaraThe recipe as it isper 100 g | Lentil and mushroom shepherds pie with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 87 Excellent | 88 Excellent |
| Calories | 176 kcal | 176 kcal |
| Total Fat | 2.98 g | 2.98 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.45 g | 0.41 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.91 g | 1.67 g |
| Omega-3 Fatty Acids | 0.054 g | 0.096 g |
| Polyunsaturated Fat | 0.41 g | 0.6 g |
| Omega-6 Fatty Acids | 0.36 g | 0.5 g |
| Vitamin E | 0.54 mg | 0.7 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.044 g | 0.17 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.9 g | 1.08 g |
| Protein | 8.46 g | 8.46 g |
| Water | 57.6 mL | 57.6 mL |
| Sodium | 37 mg | 37 mg |
| Total Carbohydrates | 29.7 g | 29.7 g |
| Sugar | 2.21 g | 2.21 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.35 mg | 2.34 mg |
| Calcium | 28.9 mg | 28.8 mg |
| Fiber | 9.41 g | 9.41 g |
| Magnesium | 40.5 mg | 40.5 mg |
| Potassium | 585 mg | 585 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.04 mcg | 0.04 mcg |
| Vitamin C | 17 mg | 17 mg |
| Folate (B9) | 132 mcg | 132 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.21 mg | 2.21 mg |
| Phosphorus | 175 mg | 175 mg |
| Soluble Fiber | 1.12 g | 1.12 g |
| Vitamin A | 33.5 mcg RAE | 33.5 mcg RAE |
| Zinc | 1.5 mg | 1.5 mg |
| Chloride | 47.8 mg | 47.8 mg |
| Choline | 36.7 mg | 36.7 mg |
| Insoluble Fiber | 8.18 g | 8.18 g |
| Selenium | 4.21 mcg | 4.21 mcg |
| Thiamin (B1) | 0.29 mg | 0.29 mg |
| Vitamin B6 | 0.4 mg | 0.4 mg |
| Riboflavin (B2) | 0.16 mg | 0.16 mg |
| Copper | 0.4 mg | 0.4 mg |
| Pantothenic Acid (B5) | 1.06 mg | 1.06 mg |
| Vitamin K | 6.31 mcg | 5.29 mcg |
| Biotin (B7) | 6.22 mcg | 6.22 mcg |
| Fluoride | 0.01 mg | 0.01 mg |
| Manganese | 0.57 mg | 0.57 mg |
| Molybdenum | 43.1 mcg | 43.1 mcg |
| Chromium | 0.026 mcg | 0.026 mcg |
| Leucine | 579 mg | 579 mg |
| Lysine | 581 mg | 581 mg |
| Polyphenols | 107 mg | 104 mg |
| Beta-Carotene | 353 mcg | 351 mcg |
| Isoleucine | 358 mg | 358 mg |
| Methionine | 92.8 mg | 92.8 mg |
| Oxalates | 59.4 mg | 59.4 mg |
| Threonine | 347 mg | 347 mg |
| Tryptophan | 99.6 mg | 99.6 mg |
| Valine | 414 mg | 414 mg |
| Flavonoids | 34.4 mg | 34.4 mg |
| Histidine | 311 mg | 311 mg |
| Lutein / Zeaxanthin | 0.093 mg | 0.091 mg |
| Lycopene | 0.46 mg | 0.46 mg |
| Phenylalanine | 458 mg | 458 mg |
| Purines | 55.4 mg | 55.4 mg |
| MSG (Monosodium Glutamate) | 35.9 mg | 35.9 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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