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: Quinoa vegetable bowl recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Quinoa vegetable bowl recipeThe recipe as it isper 100 g | Quinoa vegetable bowl with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 96 Excellent | 96 Excellent |
| Calories | 47.3 kcal | 47.3 kcal |
| Total Fat | 2.33 g | 2.33 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.32 g | 0.28 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.67 g | 1.4 g |
| Omega-3 Fatty Acids | 0.043 g | 0.091 g |
| Polyunsaturated Fat | 0.72 g | 0.93 g |
| Omega-6 Fatty Acids | 0.68 g | 0.84 g |
| Vitamin E | 0.71 mg | 0.9 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.03 g | 0.17 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.56 g | 0.62 g |
| Protein | 1.13 g | 1.13 g |
| Water | 90.6 mL | 90.6 mL |
| Sodium | 2.98 mg | 2.98 mg |
| Total Carbohydrates | 5.74 g | 5.74 g |
| Sugar | 1.38 g | 1.38 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.86 mg | 0.85 mg |
| Calcium | 14.7 mg | 14.7 mg |
| Fiber | 1.03 g | 1.03 g |
| Magnesium | 35.4 mg | 35.4 mg |
| Potassium | 169 mg | 169 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 20.1 mg | 20.1 mg |
| Folate (B9) | 34.8 mcg | 34.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.37 mg | 0.37 mg |
| Phosphorus | 81.8 mg | 81.8 mg |
| Soluble Fiber | 0.31 g | 0.31 g |
| Vitamin A | 21.3 mcg RAE | 21.3 mcg RAE |
| Zinc | 0.58 mg | 0.58 mg |
| Chloride | 0.033 mg | 0.033 mg |
| Choline | 13.6 mg | 13.6 mg |
| Insoluble Fiber | 1.31 g | 1.31 g |
| Selenium | 1.49 mcg | 1.49 mcg |
| Thiamin (B1) | 0.075 mg | 0.075 mg |
| Vitamin B6 | 0.15 mg | 0.15 mg |
| Riboflavin (B2) | 0.069 mg | 0.069 mg |
| Copper | 0.11 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.18 mg | 0.18 mg |
| Vitamin K | 2.74 mcg | 1.57 mcg |
| Biotin (B7) | 0.39 mcg | 0.39 mcg |
| Fluoride | 0.002 mg | 0.002 mg |
| Manganese | 0.37 mg | 0.37 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.012 mcg | 0.012 mcg |
| Leucine | 82.4 mg | 82.4 mg |
| Lysine | 68.6 mg | 68.6 mg |
| Polyphenols | 45.5 mg | 41.9 mg |
| Beta-Carotene | 77.2 mcg | 74.3 mcg |
| Isoleucine | 53.1 mg | 53.1 mg |
| Methionine | 28.9 mg | 28.9 mg |
| Oxalates | 20 mg | 20 mg |
| Threonine | 48.8 mg | 48.8 mg |
| Tryptophan | 16.5 mg | 16.5 mg |
| Valine | 60.5 mg | 60.5 mg |
| Flavonoids | 26.7 mg | 26.7 mg |
| Histidine | 36.5 mg | 36.5 mg |
| Lutein / Zeaxanthin | 0.1 mg | 0.1 mg |
| Lycopene | 0.06 mg | 0.06 mg |
| Phenylalanine | 62.1 mg | 62.1 mg |
| Purines | 12.4 mg | 12.4 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.
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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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