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: Vegan Black Bean Feijoada by Clarice, with 27.2 g Olive oil · Choose another
| Nutrient | Vegan Black Bean Feijoada by ClariceThe recipe as it isper 100 g | Vegan Black Bean Feijoada with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 79 Excellent | 79 Excellent |
| Calories | 92.5 kcal | 92.5 kcal |
| Total Fat | 2.37 g | 2.37 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.33 g | 0.29 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.47 g | 1.2 g |
| Omega-3 Fatty Acids | 0.055 g | 0.1 g |
| Polyunsaturated Fat | 0.35 g | 0.56 g |
| Omega-6 Fatty Acids | 0.29 g | 0.45 g |
| Vitamin E | 0.65 mg | 0.84 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.059 g | 0.2 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.43 g | 0.5 g |
| Protein | 3.85 g | 3.85 g |
| Water | 76 mL | 76 mL |
| Sodium | 253 mg | 253 mg |
| Total Carbohydrates | 16.6 g | 16.6 g |
| Sugar | 1.82 g | 1.82 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.54 mg | 1.53 mg |
| Calcium | 42.2 mg | 42.2 mg |
| Fiber | 4.71 g | 4.71 g |
| Magnesium | 43.7 mg | 43.7 mg |
| Potassium | 343 mg | 343 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 14 mg | 14 mg |
| Folate (B9) | 84.5 mcg | 84.5 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.55 mg | 0.55 mg |
| Phosphorus | 97.3 mg | 97.3 mg |
| Soluble Fiber | 0.87 g | 0.87 g |
| Vitamin A | 182 mcg RAE | 182 mcg RAE |
| Zinc | 0.69 mg | 0.68 mg |
| Chloride | 328 mg | 328 mg |
| Choline | 23.2 mg | 23.2 mg |
| Insoluble Fiber | 4.19 g | 4.19 g |
| Selenium | 2.01 mcg | 2.01 mcg |
| Thiamin (B1) | 0.11 mg | 0.11 mg |
| Vitamin B6 | 0.17 mg | 0.17 mg |
| Riboflavin (B2) | 0.082 mg | 0.082 mg |
| Copper | 0.17 mg | 0.17 mg |
| Pantothenic Acid (B5) | 0.32 mg | 0.32 mg |
| Vitamin K | 74.2 mcg | 73 mcg |
| Biotin (B7) | 0.68 mcg | 0.68 mcg |
| Fluoride | 0.012 mg | 0.012 mg |
| Manganese | 0.34 mg | 0.34 mg |
| Molybdenum | 0.17 mcg | 0.17 mcg |
| Chromium | 0.087 mcg | 0.087 mcg |
| Leucine | 414 mg | 414 mg |
| Lysine | 346 mg | 346 mg |
| Polyphenols | 367 mg | 364 mg |
| Beta-Carotene | 3,033 mcg | 3,030 mcg |
| Isoleucine | 244 mg | 244 mg |
| Methionine | 68.3 mg | 68.3 mg |
| Oxalates | 19.9 mg | 19.9 mg |
| Threonine | 209 mg | 209 mg |
| Tryptophan | 62.6 mg | 62.6 mg |
| Valine | 276 mg | 276 mg |
| Flavonoids | 69.1 mg | 69.1 mg |
| Histidine | 167 mg | 167 mg |
| Lutein / Zeaxanthin | 0.75 mg | 0.74 mg |
| Lycopene | 0.017 mg | 0.017 mg |
| Phenylalanine | 281 mg | 281 mg |
| Purines | 39 mg | 39 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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