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 n Pesto Grilled Cheese recipe, with 13.6 g Olive oil · Choose another
| Nutrient | Portobello Mushroom n Pesto Grilled Cheese recipeThe recipe as it isper 100 g | Portobello Mushroom n Pesto Grilled Cheese with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 38 Fair | 39 Fair |
| Calories | 295 kcal | 295 kcal |
| Total Fat | 17.8 g | 17.8 g |
| Trans Fat | 0.4 g | 0.4 g |
| Saturated Fat | 7.83 g | 7.77 g |
| Cholesterol | 34.7 mg | 34.7 mg |
| Monounsaturated Fat | 6.88 g | 6.52 g |
| Omega-3 Fatty Acids | 0.17 g | 0.23 g |
| Polyunsaturated Fat | 1.38 g | 1.66 g |
| Omega-6 Fatty Acids | 0.95 g | 1.16 g |
| Vitamin E | 1.09 mg | 1.34 mg |
| DHA (Docosahexaenoic Acid) | 2.88 mg | 2.88 mg |
| EPA (Eicosapentaenoic Acid) | 6.91 mg | 6.91 mg |
| ALA (Alpha-Linolenic Acid) | 0.21 g | 0.4 g |
| Arachidonic Acid | 28.9 mg | 28.9 mg |
| Medium-Chain Triglycerides | 0.58 g | 0.58 g |
| Omega-9 Fatty Acids | 6.53 g | 5.28 g |
| Protein | 11.2 g | 11.2 g |
| Water | 46.5 mL | 46.5 mL |
| Sodium | 493 mg | 493 mg |
| Total Carbohydrates | 22.5 g | 22.5 g |
| Sugar | 2.27 g | 2.27 g |
| Added Sugar | 0.19 g | 0.19 g |
| Iron | 1.37 mg | 1.35 mg |
| Calcium | 173 mg | 173 mg |
| Fiber | 1.39 g | 1.39 g |
| Magnesium | 21.4 mg | 21.4 mg |
| Potassium | 232 mg | 232 mg |
| Vitamin B12 | 0.68 mcg | 0.68 mcg |
| Vitamin D | 0.2 mcg | 0.2 mcg |
| Vitamin C | 0.67 mg | 0.67 mg |
| Folate (B9) | 25.4 mcg | 25.4 mcg |
| Iodine | 8.02 mcg | 8.02 mcg |
| Niacin (B3) | 2.4 mg | 2.4 mg |
| Phosphorus | 205 mg | 205 mg |
| Soluble Fiber | 0.46 g | 0.46 g |
| Vitamin A | 98.5 mcg RAE | 98.5 mcg RAE |
| Zinc | 1.62 mg | 1.62 mg |
| Chloride | 494 mg | 494 mg |
| Choline | 18.7 mg | 18.7 mg |
| Insoluble Fiber | 1.46 g | 1.46 g |
| Selenium | 18.1 mcg | 18.1 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.15 mg | 0.15 mg |
| Riboflavin (B2) | 0.37 mg | 0.37 mg |
| Copper | 0.23 mg | 0.23 mg |
| Pantothenic Acid (B5) | 0.83 mg | 0.83 mg |
| Vitamin K | 7.33 mcg | 5.75 mcg |
| Biotin (B7) | 7.3 mcg | 7.3 mcg |
| Fluoride | 0.039 mg | 0.039 mg |
| Manganese | 0.4 mg | 0.4 mg |
| Molybdenum | 5.58 mcg | 5.58 mcg |
| Chromium | 0.46 mcg | 0.46 mcg |
| Leucine | 992 mg | 992 mg |
| Lysine | 679 mg | 679 mg |
| Polyphenols | 52 mg | 47.2 mg |
| Beta-Carotene | 187 mcg | 183 mcg |
| Isoleucine | 575 mg | 575 mg |
| Methionine | 270 mg | 270 mg |
| Oxalates | 3.54 mg | 3.54 mg |
| Threonine | 414 mg | 414 mg |
| Tryptophan | 156 mg | 156 mg |
| Valine | 633 mg | 633 mg |
| Flavonoids | 7.55 mg | 7.55 mg |
| Histidine | 367 mg | 367 mg |
| Lutein / Zeaxanthin | 0.14 mg | 0.13 mg |
| Lycopene | 0.041 mg | 0.041 mg |
| Phenylalanine | 582 mg | 582 mg |
| Purines | 34.4 mg | 34.4 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
