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: Rainbow vegetable salad recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Rainbow vegetable salad recipeThe recipe as it isper 100 g | Rainbow vegetable salad with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 89 Excellent | 89 Excellent |
| Calories | 73.8 kcal | 73.8 kcal |
| Total Fat | 5.34 g | 5.34 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.74 g | 0.63 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.74 g | 3.04 g |
| Omega-3 Fatty Acids | 0.055 g | 0.18 g |
| Polyunsaturated Fat | 0.6 g | 1.15 g |
| Omega-6 Fatty Acids | 0.55 g | 0.97 g |
| Vitamin E | 1.55 mg | 2.05 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.051 g | 0.42 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.73 g | 1.29 g |
| Protein | 1.07 g | 1.07 g |
| Water | 86.9 mL | 86.9 mL |
| Sodium | 11.1 mg | 11.1 mg |
| Total Carbohydrates | 6.47 g | 6.47 g |
| Sugar | 3.74 g | 3.74 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.51 mg | 0.48 mg |
| Calcium | 20.1 mg | 20.1 mg |
| Fiber | 1.78 g | 1.78 g |
| Magnesium | 15.2 mg | 15.2 mg |
| Potassium | 252 mg | 252 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 68.3 mg | 68.3 mg |
| Folate (B9) | 26.4 mcg | 26.4 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.68 mg | 0.68 mg |
| Phosphorus | 31.3 mg | 31.3 mg |
| Soluble Fiber | 0.41 g | 0.41 g |
| Vitamin A | 131 mcg RAE | 131 mcg RAE |
| Zinc | 0.27 mg | 0.27 mg |
| Chloride | 20.9 mg | 20.9 mg |
| Choline | 7.89 mg | 7.89 mg |
| Insoluble Fiber | 1.15 g | 1.15 g |
| Selenium | 0.2 mcg | 0.2 mcg |
| Thiamin (B1) | 0.053 mg | 0.053 mg |
| Vitamin B6 | 0.17 mg | 0.17 mg |
| Riboflavin (B2) | 0.048 mg | 0.048 mg |
| Copper | 0.059 mg | 0.059 mg |
| Pantothenic Acid (B5) | 0.26 mg | 0.26 mg |
| Vitamin K | 40.2 mcg | 37.1 mcg |
| Biotin (B7) | 1.81 mcg | 1.81 mcg |
| Fluoride | 0.008 mg | 0.008 mg |
| Manganese | 0.14 mg | 0.14 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 67.7 mg | 67.7 mg |
| Lysine | 61.1 mg | 61.1 mg |
| Polyphenols | 73.2 mg | 63.8 mg |
| Beta-Carotene | 1,318 mcg | 1,310 mcg |
| Isoleucine | 47.5 mg | 47.5 mg |
| Methionine | 14.4 mg | 14.4 mg |
| Oxalates | 32.9 mg | 32.9 mg |
| Threonine | 46.1 mg | 46.1 mg |
| Tryptophan | 13.3 mg | 13.3 mg |
| Valine | 54 mg | 54 mg |
| Flavonoids | 31.4 mg | 31.4 mg |
| Histidine | 34.1 mg | 34.1 mg |
| Lutein / Zeaxanthin | 0.33 mg | 0.33 mg |
| Lycopene | 0.79 mg | 0.79 mg |
| Phenylalanine | 48.2 mg | 48.2 mg |
| Purines | 9.67 mg | 9.67 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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