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: Provencal Vegetable Ratatouille recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Provencal Vegetable Ratatouille recipeThe recipe as it isper 100 g | Provencal Vegetable Ratatouille with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 97 Excellent | 97 Excellent |
| Calories | 63.7 kcal | 63.7 kcal |
| Total Fat | 2.64 g | 2.64 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.38 g | 0.33 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.68 g | 1.37 g |
| Omega-3 Fatty Acids | 0.045 g | 0.1 g |
| Polyunsaturated Fat | 0.32 g | 0.57 g |
| Omega-6 Fatty Acids | 0.28 g | 0.47 g |
| Vitamin E | 0.67 mg | 0.89 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 | 1.81 g | 1.81 g |
| Water | 85.9 mL | 85.9 mL |
| Sodium | 67.4 mg | 67.4 mg |
| Total Carbohydrates | 9.34 g | 9.34 g |
| Sugar | 5.49 g | 5.49 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.74 mg | 0.72 mg |
| Calcium | 26.1 mg | 26.1 mg |
| Fiber | 2.91 g | 2.91 g |
| Magnesium | 21.9 mg | 21.9 mg |
| Potassium | 347 mg | 347 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 43.7 mg | 43.7 mg |
| Folate (B9) | 27.4 mcg | 27.4 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.75 mg | 0.75 mg |
| Phosphorus | 41.9 mg | 41.9 mg |
| Soluble Fiber | 0.68 g | 0.68 g |
| Vitamin A | 66.2 mcg RAE | 66.2 mcg RAE |
| Zinc | 0.36 mg | 0.36 mg |
| Chloride | 18.6 mg | 18.6 mg |
| Choline | 11.3 mg | 11.3 mg |
| Insoluble Fiber | 2.06 g | 2.06 g |
| Selenium | 0.5 mcg | 0.5 mcg |
| Thiamin (B1) | 0.065 mg | 0.065 mg |
| Vitamin B6 | 0.21 mg | 0.21 mg |
| Riboflavin (B2) | 0.067 mg | 0.067 mg |
| Copper | 0.11 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.29 mg | 0.29 mg |
| Vitamin K | 16.7 mcg | 15.3 mcg |
| Biotin (B7) | 0.96 mcg | 0.96 mcg |
| Fluoride | 0.009 mg | 0.009 mg |
| Manganese | 0.3 mg | 0.3 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.021 mcg | 0.021 mcg |
| Leucine | 125 mg | 125 mg |
| Lysine | 108 mg | 108 mg |
| Polyphenols | 116 mg | 112 mg |
| Beta-Carotene | 389 mcg | 385 mcg |
| Isoleucine | 85.6 mg | 85.6 mg |
| Methionine | 27.8 mg | 27.8 mg |
| Oxalates | 12.4 mg | 12.4 mg |
| Threonine | 84.7 mg | 84.7 mg |
| Tryptophan | 24.5 mg | 24.5 mg |
| Valine | 100 mg | 100 mg |
| Flavonoids | 42.9 mg | 42.9 mg |
| Histidine | 68.5 mg | 68.5 mg |
| Lutein / Zeaxanthin | 0.36 mg | 0.35 mg |
| Lycopene | 9.23 mg | 9.23 mg |
| Phenylalanine | 93.4 mg | 93.4 mg |
| Purines | 16.9 mg | 16.9 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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