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: Tabbouleh Vegan by Debbie, with 41.4 g Olive oil · Choose another
| Nutrient | Tabbouleh Vegan by DebbieThe recipe as it isper 100 g | Tabbouleh Vegan with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 122 kcal | 122 kcal |
| Total Fat | 7.12 g | 7.12 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.99 g | 0.84 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.91 g | 3.99 g |
| Omega-3 Fatty Acids | 0.085 g | 0.25 g |
| Polyunsaturated Fat | 0.84 g | 1.56 g |
| Omega-6 Fatty Acids | 0.75 g | 1.31 g |
| Vitamin E | 1.92 mg | 2.56 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.084 g | 0.57 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.89 g | 1.68 g |
| Protein | 2.74 g | 2.74 g |
| Water | 75.8 mL | 75.8 mL |
| Sodium | 15.9 mg | 15.9 mg |
| Total Carbohydrates | 13.8 g | 13.8 g |
| Sugar | 1.87 g | 1.87 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.81 mg | 1.77 mg |
| Calcium | 46.1 mg | 46 mg |
| Fiber | 3.82 g | 3.82 g |
| Magnesium | 38.6 mg | 38.6 mg |
| Potassium | 304 mg | 303 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 35.8 mg | 35.8 mg |
| Folate (B9) | 44.5 mcg | 44.5 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.23 mg | 1.23 mg |
| Phosphorus | 64.8 mg | 64.8 mg |
| Soluble Fiber | 0.47 g | 0.47 g |
| Vitamin A | 98.8 mcg RAE | 98.8 mcg RAE |
| Zinc | 0.57 mg | 0.56 mg |
| Chloride | 25.7 mg | 25.7 mg |
| Choline | 10.2 mg | 10.2 mg |
| Insoluble Fiber | 2.98 g | 2.98 g |
| Selenium | 0.57 mcg | 0.57 mcg |
| Thiamin (B1) | 0.071 mg | 0.071 mg |
| Vitamin B6 | 0.11 mg | 0.11 mg |
| Riboflavin (B2) | 0.055 mg | 0.055 mg |
| Copper | 0.099 mg | 0.099 mg |
| Pantothenic Acid (B5) | 0.27 mg | 0.27 mg |
| Vitamin K | 301 mcg | 297 mcg |
| Biotin (B7) | 1.42 mcg | 1.42 mcg |
| Fluoride | 0.016 mg | 0.016 mg |
| Manganese | 0.39 mg | 0.39 mg |
| Molybdenum | 2.48 mcg | 2.48 mcg |
| Chromium | 0.62 mcg | 0.62 mcg |
| Leucine | 102 mg | 102 mg |
| Lysine | 69.5 mg | 69.5 mg |
| Polyphenols | 269 mg | 257 mg |
| Beta-Carotene | 1,251 mcg | 1,241 mcg |
| Isoleucine | 65.1 mg | 65.1 mg |
| Methionine | 21.6 mg | 21.6 mg |
| Oxalates | 32.5 mg | 32.5 mg |
| Threonine | 57.5 mg | 57.5 mg |
| Tryptophan | 18.9 mg | 18.9 mg |
| Valine | 77.9 mg | 77.9 mg |
| Flavonoids | 63.1 mg | 63.1 mg |
| Histidine | 87 mg | 87 mg |
| Lutein / Zeaxanthin | 1.05 mg | 1.04 mg |
| Lycopene | 1.24 mg | 1.24 mg |
| Phenylalanine | 72.8 mg | 72.8 mg |
| Purines | 18.3 mg | 18.3 mg |
| MSG (Monosodium Glutamate) | 119 mg | 119 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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