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 Buddha Bowl recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Vegan Buddha Bowl recipeThe recipe as it isper 100 g | Vegan Buddha Bowl with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 97 Excellent | 97 Excellent |
| Calories | 186 kcal | 186 kcal |
| Total Fat | 11.4 g | 11.4 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.59 g | 1.53 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 6.24 g | 5.82 g |
| Omega-3 Fatty Acids | 0.19 g | 0.27 g |
| Polyunsaturated Fat | 2.96 g | 3.28 g |
| Omega-6 Fatty Acids | 2.77 g | 3.02 g |
| Vitamin E | 1.54 mg | 1.83 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.2 g | 0.42 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.89 g | 4.44 g |
| Protein | 6.16 g | 6.16 g |
| Water | 64.3 mL | 64.3 mL |
| Sodium | 15.4 mg | 15.4 mg |
| Total Carbohydrates | 16.9 g | 16.9 g |
| Sugar | 1.58 g | 1.58 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.77 mg | 2.75 mg |
| Calcium | 123 mg | 123 mg |
| Fiber | 3.93 g | 3.93 g |
| Magnesium | 56.8 mg | 56.8 mg |
| Potassium | 337 mg | 337 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 19.9 mg | 19.9 mg |
| Folate (B9) | 71.1 mcg | 71.1 mcg |
| Iodine | 0.22 mcg | 0.22 mcg |
| Niacin (B3) | 1.16 mg | 1.16 mg |
| Phosphorus | 165 mg | 165 mg |
| Soluble Fiber | 0.96 g | 0.96 g |
| Vitamin A | 63.1 mcg RAE | 63.1 mcg RAE |
| Zinc | 1.37 mg | 1.37 mg |
| Chloride | 11.4 mg | 11.4 mg |
| Choline | 27.9 mg | 27.9 mg |
| Insoluble Fiber | 3.21 g | 3.21 g |
| Selenium | 7.93 mcg | 7.93 mcg |
| Thiamin (B1) | 0.18 mg | 0.18 mg |
| Vitamin B6 | 0.21 mg | 0.21 mg |
| Riboflavin (B2) | 0.15 mg | 0.15 mg |
| Copper | 0.28 mg | 0.28 mg |
| Pantothenic Acid (B5) | 0.67 mg | 0.67 mg |
| Vitamin K | 26.1 mcg | 24.3 mcg |
| Biotin (B7) | 1.42 mcg | 1.42 mcg |
| Fluoride | 0.017 mg | 0.017 mg |
| Manganese | 0.7 mg | 0.7 mg |
| Molybdenum | 7.11 mcg | 7.11 mcg |
| Chromium | 2.89 mcg | 2.89 mcg |
| Leucine | 441 mg | 441 mg |
| Lysine | 341 mg | 341 mg |
| Polyphenols | 118 mg | 113 mg |
| Beta-Carotene | 644 mcg | 639 mcg |
| Isoleucine | 276 mg | 276 mg |
| Methionine | 117 mg | 117 mg |
| Oxalates | 39.5 mg | 39.5 mg |
| Threonine | 240 mg | 240 mg |
| Tryptophan | 91.8 mg | 91.8 mg |
| Valine | 315 mg | 315 mg |
| Flavonoids | 23.5 mg | 23.5 mg |
| Histidine | 193 mg | 193 mg |
| Lutein / Zeaxanthin | 0.36 mg | 0.36 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 322 mg | 322 mg |
| Purines | 33.1 mg | 33.1 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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