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: Roasted chickpea salad recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Roasted chickpea salad recipeThe recipe as it isper 100 g | Roasted chickpea salad with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 93 Excellent | 93 Excellent |
| Calories | 76.4 kcal | 76.4 kcal |
| Total Fat | 3.18 g | 3.18 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.4 g | 0.35 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.78 g | 1.47 g |
| Omega-3 Fatty Acids | 0.038 g | 0.095 g |
| Polyunsaturated Fat | 0.45 g | 0.7 g |
| Omega-6 Fatty Acids | 0.41 g | 0.6 g |
| Vitamin E | 0.62 mg | 0.84 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.035 g | 0.2 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.78 g | 0.69 g |
| Protein | 2.78 g | 2.78 g |
| Water | 82.8 mL | 82.8 mL |
| Sodium | 86.1 mg | 86.1 mg |
| Total Carbohydrates | 10.3 g | 10.3 g |
| Sugar | 2.73 g | 2.73 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.08 mg | 1.07 mg |
| Calcium | 26.9 mg | 26.8 mg |
| Fiber | 2.85 g | 2.85 g |
| Magnesium | 18.4 mg | 18.4 mg |
| Potassium | 179 mg | 179 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 6.65 mg | 6.65 mg |
| Folate (B9) | 64.7 mcg | 64.7 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.36 mg | 0.36 mg |
| Phosphorus | 63.3 mg | 63.3 mg |
| Soluble Fiber | 0.63 g | 0.63 g |
| Vitamin A | 16.7 mcg RAE | 16.7 mcg RAE |
| Zinc | 0.45 mg | 0.45 mg |
| Chloride | 93.4 mg | 93.4 mg |
| Choline | 17.6 mg | 17.6 mg |
| Insoluble Fiber | 2.16 g | 2.16 g |
| Selenium | 1.35 mcg | 1.35 mcg |
| Thiamin (B1) | 0.058 mg | 0.058 mg |
| Vitamin B6 | 0.082 mg | 0.082 mg |
| Riboflavin (B2) | 0.037 mg | 0.037 mg |
| Copper | 0.15 mg | 0.15 mg |
| Pantothenic Acid (B5) | 0.2 mg | 0.2 mg |
| Vitamin K | 25.5 mcg | 24.2 mcg |
| Biotin (B7) | 1.28 mcg | 1.28 mcg |
| Fluoride | 0.02 mg | 0.02 mg |
| Manganese | 0.4 mg | 0.4 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 215 mg | 215 mg |
| Lysine | 187 mg | 187 mg |
| Polyphenols | 80.7 mg | 76.5 mg |
| Beta-Carotene | 176 mcg | 173 mcg |
| Isoleucine | 146 mg | 146 mg |
| Methionine | 44.1 mg | 44.1 mg |
| Oxalates | 27.8 mg | 27.8 mg |
| Threonine | 122 mg | 122 mg |
| Tryptophan | 40.9 mg | 40.9 mg |
| Valine | 158 mg | 158 mg |
| Flavonoids | 22.8 mg | 22.8 mg |
| Histidine | 88.7 mg | 88.7 mg |
| Lutein / Zeaxanthin | 0.12 mg | 0.12 mg |
| Lycopene | 0.47 mg | 0.47 mg |
| Phenylalanine | 173 mg | 173 mg |
| Purines | 18.7 mg | 18.7 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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