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: Ratatouille by Lara, with 40.8 g Olive oil · Choose another
| Nutrient | Ratatouille by LaraThe recipe as it isper 100 g | Ratatouille with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 98 Excellent | 98 Excellent |
| Calories | 70 kcal | 70 kcal |
| Total Fat | 3.79 g | 3.79 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.55 g | 0.47 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.51 g | 2.04 g |
| Omega-3 Fatty Acids | 0.056 g | 0.14 g |
| Polyunsaturated Fat | 0.46 g | 0.83 g |
| Omega-6 Fatty Acids | 0.41 g | 0.69 g |
| Vitamin E | 1.06 mg | 1.38 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.061 g | 0.31 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.5 g | 0.87 g |
| Protein | 1.8 g | 1.8 g |
| Water | 85.8 mL | 85.8 mL |
| Sodium | 7.8 mg | 7.8 mg |
| Total Carbohydrates | 8.6 g | 8.6 g |
| Sugar | 4.93 g | 4.93 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.93 mg | 0.91 mg |
| Calcium | 32.4 mg | 32.3 mg |
| Fiber | 3.03 g | 3.03 g |
| Magnesium | 23.3 mg | 23.3 mg |
| Potassium | 380 mg | 380 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 47.1 mg | 47.1 mg |
| Folate (B9) | 29.2 mcg | 29.2 mcg |
| Iodine | 0.012 mcg | 0.012 mcg |
| Niacin (B3) | 0.88 mg | 0.88 mg |
| Phosphorus | 45.5 mg | 45.5 mg |
| Soluble Fiber | 0.7 g | 0.7 g |
| Vitamin A | 65.7 mcg RAE | 65.7 mcg RAE |
| Zinc | 0.38 mg | 0.38 mg |
| Chloride | 15.2 mg | 15.2 mg |
| Choline | 12.1 mg | 12.1 mg |
| Insoluble Fiber | 2.29 g | 2.29 g |
| Selenium | 0.51 mcg | 0.51 mcg |
| Thiamin (B1) | 0.07 mg | 0.07 mg |
| Vitamin B6 | 0.22 mg | 0.22 mg |
| Riboflavin (B2) | 0.07 mg | 0.07 mg |
| Copper | 0.11 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.27 mg | 0.27 mg |
| Vitamin K | 17.8 mcg | 15.8 mcg |
| Biotin (B7) | 1 mcg | 1 mcg |
| Fluoride | 0.011 mg | 0.011 mg |
| Manganese | 0.31 mg | 0.31 mg |
| Molybdenum | 0.092 mcg | 0.092 mcg |
| Chromium | 0.14 mcg | 0.14 mcg |
| Leucine | 119 mg | 119 mg |
| Lysine | 105 mg | 105 mg |
| Polyphenols | 147 mg | 140 mg |
| Beta-Carotene | 523 mcg | 518 mcg |
| Isoleucine | 83.2 mg | 83.2 mg |
| Methionine | 26.3 mg | 26.3 mg |
| Oxalates | 13.3 mg | 13.3 mg |
| Threonine | 83 mg | 83 mg |
| Tryptophan | 24.3 mg | 24.3 mg |
| Valine | 98.5 mg | 98.5 mg |
| Flavonoids | 51.1 mg | 51.1 mg |
| Histidine | 76.9 mg | 76.9 mg |
| Lutein / Zeaxanthin | 0.31 mg | 0.31 mg |
| Lycopene | 1.41 mg | 1.41 mg |
| Phenylalanine | 90.5 mg | 90.5 mg |
| Purines | 18.7 mg | 18.7 mg |
| MSG (Monosodium Glutamate) | 123 mg | 123 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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