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: Minestrone soup by Lara, with 27.2 g Olive oil · Choose another
| Nutrient | Minestrone soup by LaraThe recipe as it isper 100 g | Minestrone soup with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 58 Good | 59 Good |
| Calories | 51.8 kcal | 51.8 kcal |
| Total Fat | 1.42 g | 1.42 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.2 g | 0.18 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.86 g | 0.7 g |
| Omega-3 Fatty Acids | 0.024 g | 0.053 g |
| Polyunsaturated Fat | 0.19 g | 0.31 g |
| Omega-6 Fatty Acids | 0.16 g | 0.26 g |
| Vitamin E | 0.33 mg | 0.44 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.021 g | 0.1 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.85 g | 0.31 g |
| Protein | 2.32 g | 2.32 g |
| Water | 87 mL | 87 mL |
| Sodium | 295 mg | 295 mg |
| Total Carbohydrates | 8.62 g | 8.62 g |
| Sugar | 1.65 g | 1.65 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.74 mg | 0.73 mg |
| Calcium | 32.2 mg | 32.2 mg |
| Fiber | 1.89 g | 1.89 g |
| Magnesium | 17.8 mg | 17.8 mg |
| Potassium | 206 mg | 206 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 3.81 mg | 3.81 mg |
| Folate (B9) | 17.9 mcg | 17.9 mcg |
| Iodine | 0.32 mcg | 0.32 mcg |
| Niacin (B3) | 0.42 mg | 0.42 mg |
| Phosphorus | 49.5 mg | 49.5 mg |
| Soluble Fiber | 0.51 g | 0.51 g |
| Vitamin A | 51.8 mcg RAE | 51.8 mcg RAE |
| Zinc | 0.4 mg | 0.4 mg |
| Chloride | 168 mg | 168 mg |
| Choline | 11.6 mg | 11.6 mg |
| Insoluble Fiber | 1.7 g | 1.7 g |
| Selenium | 1.98 mcg | 1.98 mcg |
| Thiamin (B1) | 0.05 mg | 0.05 mg |
| Vitamin B6 | 0.099 mg | 0.099 mg |
| Riboflavin (B2) | 0.039 mg | 0.039 mg |
| Copper | 0.097 mg | 0.097 mg |
| Pantothenic Acid (B5) | 0.16 mg | 0.16 mg |
| Vitamin K | 8.13 mcg | 7.45 mcg |
| Biotin (B7) | 0.97 mcg | 0.97 mcg |
| Fluoride | 0.028 mg | 0.028 mg |
| Manganese | 0.21 mg | 0.21 mg |
| Molybdenum | 0.67 mcg | 0.67 mcg |
| Chromium | 0.42 mcg | 0.42 mcg |
| Leucine | 174 mg | 174 mg |
| Lysine | 130 mg | 130 mg |
| Polyphenols | 64.8 mg | 62.7 mg |
| Beta-Carotene | 560 mcg | 558 mcg |
| Isoleucine | 103 mg | 103 mg |
| Methionine | 28.1 mg | 28.1 mg |
| Oxalates | 9.87 mg | 9.87 mg |
| Threonine | 88.8 mg | 88.8 mg |
| Tryptophan | 25.1 mg | 25.1 mg |
| Valine | 121 mg | 121 mg |
| Flavonoids | 24 mg | 24 mg |
| Histidine | 78.9 mg | 78.9 mg |
| Lutein / Zeaxanthin | 0.17 mg | 0.17 mg |
| Lycopene | 2.31 mg | 2.31 mg |
| Phenylalanine | 112 mg | 112 mg |
| Purines | 20.1 mg | 20.1 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
