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: Portobello fajitas recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Portobello fajitas recipeThe recipe as it isper 100 g | Portobello fajitas with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 59.9 kcal | 59.9 kcal |
| Total Fat | 3.81 g | 3.81 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.55 g | 0.48 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.51 g | 2.04 g |
| Omega-3 Fatty Acids | 0.038 g | 0.12 g |
| Polyunsaturated Fat | 0.47 g | 0.84 g |
| Omega-6 Fatty Acids | 0.42 g | 0.7 g |
| Vitamin E | 1.09 mg | 1.42 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.034 g | 0.28 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.49 g | 0.86 g |
| Protein | 1.68 g | 1.68 g |
| Water | 88 mL | 88 mL |
| Sodium | 19.2 mg | 19.2 mg |
| Total Carbohydrates | 5.88 g | 5.88 g |
| Sugar | 2.99 g | 2.99 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.66 mg | 0.65 mg |
| Calcium | 13.7 mg | 13.6 mg |
| Fiber | 1.72 g | 1.72 g |
| Magnesium | 11.4 mg | 11.4 mg |
| Potassium | 281 mg | 281 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.1 mcg | 0.1 mcg |
| Vitamin C | 30.5 mg | 30.5 mg |
| Folate (B9) | 22.4 mcg | 22.4 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.22 mg | 2.22 mg |
| Phosphorus | 76 mg | 76 mg |
| Soluble Fiber | 0.46 g | 0.46 g |
| Vitamin A | 46.1 mcg RAE | 46.1 mcg RAE |
| Zinc | 0.37 mg | 0.37 mg |
| Chloride | 5.35 mg | 5.35 mg |
| Choline | 9.74 mg | 9.74 mg |
| Insoluble Fiber | 1.74 g | 1.74 g |
| Selenium | 4.9 mcg | 4.9 mcg |
| Thiamin (B1) | 0.066 mg | 0.066 mg |
| Vitamin B6 | 0.21 mg | 0.21 mg |
| Riboflavin (B2) | 0.28 mg | 0.28 mg |
| Copper | 0.17 mg | 0.17 mg |
| Pantothenic Acid (B5) | 0.86 mg | 0.86 mg |
| Vitamin K | 4.07 mcg | 2.03 mcg |
| Biotin (B7) | 7.78 mcg | 7.78 mcg |
| Fluoride | 0.002 mg | 0.002 mg |
| Manganese | 0.13 mg | 0.13 mg |
| Molybdenum | 0.1 mcg | 0.1 mcg |
| Chromium | 0.1 mcg | 0.1 mcg |
| Leucine | 119 mg | 119 mg |
| Lysine | 87.8 mg | 87.8 mg |
| Polyphenols | 102 mg | 96.1 mg |
| Beta-Carotene | 693 mcg | 687 mcg |
| Isoleucine | 80.3 mg | 80.3 mg |
| Methionine | 26.5 mg | 26.5 mg |
| Oxalates | 2.78 mg | 2.78 mg |
| Threonine | 77.5 mg | 77.5 mg |
| Tryptophan | 22.3 mg | 22.3 mg |
| Valine | 95 mg | 95 mg |
| Flavonoids | 23.1 mg | 23.1 mg |
| Histidine | 92.7 mg | 92.7 mg |
| Lutein / Zeaxanthin | 0.13 mg | 0.13 mg |
| Lycopene | 0.1 mg | 0.1 mg |
| Phenylalanine | 87.7 mg | 87.7 mg |
| Purines | 30.9 mg | 30.9 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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