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 Coastal Vegetable Bouillabaisse by Juliette, with 40.8 g Olive oil · Choose another
| Nutrient | Vegan Coastal Vegetable Bouillabaisse by JulietteThe recipe as it isper 100 g | Vegan Coastal Vegetable Bouillabaisse with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 73 Very good | 73 Very good |
| Calories | 85.7 kcal | 85.7 kcal |
| Total Fat | 2.59 g | 2.59 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.36 g | 0.31 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.68 g | 1.37 g |
| Omega-3 Fatty Acids | 0.049 g | 0.11 g |
| Polyunsaturated Fat | 0.33 g | 0.57 g |
| Omega-6 Fatty Acids | 0.28 g | 0.47 g |
| Vitamin E | 0.83 mg | 1.04 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.03 g | 0.2 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.67 g | 0.58 g |
| Protein | 2.29 g | 2.29 g |
| Water | 79 mL | 79 mL |
| Sodium | 281 mg | 281 mg |
| Total Carbohydrates | 14.7 g | 14.7 g |
| Sugar | 3.83 g | 3.83 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.39 mg | 1.37 mg |
| Calcium | 41.7 mg | 41.6 mg |
| Fiber | 3.17 g | 3.17 g |
| Magnesium | 28.1 mg | 28.1 mg |
| Potassium | 476 mg | 476 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 17.2 mg | 17.2 mg |
| Folate (B9) | 37.6 mcg | 37.6 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.32 mg | 1.32 mg |
| Phosphorus | 72.8 mg | 72.8 mg |
| Soluble Fiber | 0.91 g | 0.91 g |
| Vitamin A | 95.1 mcg RAE | 95.1 mcg RAE |
| Zinc | 0.48 mg | 0.48 mg |
| Chloride | 303 mg | 303 mg |
| Choline | 15.2 mg | 15.2 mg |
| Insoluble Fiber | 2.47 g | 2.47 g |
| Selenium | 0.84 mcg | 0.84 mcg |
| Thiamin (B1) | 0.076 mg | 0.076 mg |
| Vitamin B6 | 0.26 mg | 0.26 mg |
| Riboflavin (B2) | 0.071 mg | 0.071 mg |
| Copper | 0.16 mg | 0.16 mg |
| Pantothenic Acid (B5) | 0.42 mg | 0.42 mg |
| Vitamin K | 51.4 mcg | 50 mcg |
| Biotin (B7) | 0.94 mcg | 0.94 mcg |
| Fluoride | 0.022 mg | 0.022 mg |
| Manganese | 0.31 mg | 0.31 mg |
| Molybdenum | 0.27 mcg | 0.27 mcg |
| Chromium | 0.13 mcg | 0.13 mcg |
| Leucine | 170 mg | 170 mg |
| Lysine | 137 mg | 137 mg |
| Polyphenols | 117 mg | 112 mg |
| Beta-Carotene | 1,011 mcg | 1,007 mcg |
| Isoleucine | 110 mg | 110 mg |
| Methionine | 33.4 mg | 33.4 mg |
| Oxalates | 55.8 mg | 55.8 mg |
| Threonine | 104 mg | 104 mg |
| Tryptophan | 30.9 mg | 30.9 mg |
| Valine | 129 mg | 129 mg |
| Flavonoids | 35.6 mg | 35.6 mg |
| Histidine | 112 mg | 112 mg |
| Lutein / Zeaxanthin | 0.55 mg | 0.55 mg |
| Lycopene | 6.91 mg | 6.91 mg |
| Phenylalanine | 119 mg | 119 mg |
| Purines | 24.6 mg | 24.6 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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