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 Mushroom and Butter Bean Stew recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Portobello Mushroom and Butter Bean Stew recipeThe recipe as it isper 100 g | Portobello Mushroom and Butter Bean Stew with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 63 Very good | 63 Very good |
| Calories | 66.8 kcal | 66.8 kcal |
| Total Fat | 2.59 g | 2.59 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.39 g | 0.34 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.68 g | 1.37 g |
| Omega-3 Fatty Acids | 0.038 g | 0.095 g |
| Polyunsaturated Fat | 0.34 g | 0.58 g |
| Omega-6 Fatty Acids | 0.29 g | 0.48 g |
| Vitamin E | 0.49 mg | 0.71 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.038 g | 0.2 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.67 g | 0.58 g |
| Protein | 3.07 g | 3.07 g |
| Water | 83.7 mL | 83.7 mL |
| Sodium | 250 mg | 250 mg |
| Total Carbohydrates | 9.25 g | 9.25 g |
| Sugar | 1.95 g | 1.95 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.13 mg | 1.11 mg |
| Calcium | 31.2 mg | 31.2 mg |
| Fiber | 3.12 g | 3.12 g |
| Magnesium | 23.6 mg | 23.6 mg |
| Potassium | 324 mg | 324 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.067 mcg | 0.067 mcg |
| Vitamin C | 5.65 mg | 5.65 mg |
| Folate (B9) | 25.2 mcg | 25.2 mcg |
| Iodine | 0.6 mcg | 0.6 mcg |
| Niacin (B3) | 1.58 mg | 1.58 mg |
| Phosphorus | 93.6 mg | 93.6 mg |
| Soluble Fiber | 0.88 g | 0.88 g |
| Vitamin A | 11.1 mcg RAE | 11.1 mcg RAE |
| Zinc | 0.55 mg | 0.55 mg |
| Chloride | 168 mg | 168 mg |
| Choline | 16.6 mg | 16.6 mg |
| Insoluble Fiber | 2.42 g | 2.42 g |
| Selenium | 4.13 mcg | 4.13 mcg |
| Thiamin (B1) | 0.069 mg | 0.069 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg |
| Riboflavin (B2) | 0.19 mg | 0.19 mg |
| Copper | 0.18 mg | 0.18 mg |
| Pantothenic Acid (B5) | 0.64 mg | 0.64 mg |
| Vitamin K | 38 mcg | 36.6 mcg |
| Biotin (B7) | 6 mcg | 6 mcg |
| Fluoride | 0.015 mg | 0.015 mg |
| Manganese | 0.25 mg | 0.25 mg |
| Molybdenum | 11.9 mcg | 11.9 mcg |
| Chromium | 0.72 mcg | 0.72 mcg |
| Leucine | 226 mg | 226 mg |
| Lysine | 179 mg | 179 mg |
| Polyphenols | 85.9 mg | 81.7 mg |
| Beta-Carotene | 168 mcg | 164 mcg |
| Isoleucine | 144 mg | 144 mg |
| Methionine | 39.5 mg | 39.5 mg |
| Oxalates | 45.6 mg | 45.6 mg |
| Threonine | 122 mg | 122 mg |
| Tryptophan | 35.4 mg | 35.4 mg |
| Valine | 162 mg | 162 mg |
| Flavonoids | 31.3 mg | 31.3 mg |
| Histidine | 128 mg | 128 mg |
| Lutein / Zeaxanthin | 0.17 mg | 0.16 mg |
| Lycopene | 0.63 mg | 0.63 mg |
| Phenylalanine | 158 mg | 158 mg |
| Purines | 35.1 mg | 35.1 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.
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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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