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 Spaghetti Squash Bowl recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Vegan Spaghetti Squash Bowl recipeThe recipe as it isper 100 g | Vegan Spaghetti Squash Bowl with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 95 Excellent | 95 Excellent |
| Calories | 100 kcal | 100 kcal |
| Total Fat | 3.86 g | 3.86 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.58 g | 0.5 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.53 g | 2.06 g |
| Omega-3 Fatty Acids | 0.13 g | 0.22 g |
| Polyunsaturated Fat | 0.66 g | 1.02 g |
| Omega-6 Fatty Acids | 0.53 g | 0.81 g |
| Vitamin E | 0.81 mg | 1.14 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.068 g | 0.32 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.5 g | 0.86 g |
| Protein | 1.85 g | 1.85 g |
| Water | 77.3 mL | 77.3 mL |
| Sodium | 34 mg | 34 mg |
| Total Carbohydrates | 15.7 g | 15.7 g |
| Sugar | 6.33 g | 6.33 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1 mg | 0.98 mg |
| Calcium | 40.1 mg | 40.1 mg |
| Fiber | 3.47 g | 3.47 g |
| Magnesium | 32.4 mg | 32.4 mg |
| Potassium | 402 mg | 402 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 11.4 mg | 11.4 mg |
| Folate (B9) | 49.7 mcg | 49.7 mcg |
| Iodine | 0.075 mcg | 0.075 mcg |
| Niacin (B3) | 0.95 mg | 0.95 mg |
| Phosphorus | 39.5 mg | 39.5 mg |
| Soluble Fiber | 0.7 g | 0.7 g |
| Vitamin A | 57.8 mcg RAE | 57.8 mcg RAE |
| Zinc | 0.49 mg | 0.49 mg |
| Chloride | 14.4 mg | 14.4 mg |
| Choline | 17.7 mg | 17.7 mg |
| Insoluble Fiber | 2.55 g | 2.55 g |
| Selenium | 0.95 mcg | 0.95 mcg |
| Thiamin (B1) | 0.097 mg | 0.097 mg |
| Vitamin B6 | 0.26 mg | 0.26 mg |
| Riboflavin (B2) | 0.062 mg | 0.062 mg |
| Copper | 0.12 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.39 mg | 0.39 mg |
| Vitamin K | 45.1 mcg | 43.1 mcg |
| Biotin (B7) | 0.86 mcg | 0.86 mcg |
| Fluoride | 0.007 mg | 0.007 mg |
| Manganese | 0.48 mg | 0.48 mg |
| Molybdenum | 0.15 mcg | 0.15 mcg |
| Chromium | 0.032 mcg | 0.032 mcg |
| Leucine | 121 mg | 121 mg |
| Lysine | 91.5 mg | 91.5 mg |
| Polyphenols | 101 mg | 95.2 mg |
| Beta-Carotene | 653 mcg | 648 mcg |
| Isoleucine | 81.2 mg | 81.2 mg |
| Methionine | 26.6 mg | 26.6 mg |
| Oxalates | 79.5 mg | 79.5 mg |
| Sodium Nitrite / Nitrate | 1.8 mg | 1.8 mg |
| Threonine | 74.7 mg | 74.7 mg |
| Tryptophan | 21.9 mg | 21.9 mg |
| Valine | 91.1 mg | 91.1 mg |
| Flavonoids | 42.9 mg | 42.9 mg |
| Histidine | 64.7 mg | 64.7 mg |
| Lutein / Zeaxanthin | 1.07 mg | 1.07 mg |
| Lycopene | 0.7 mg | 0.7 mg |
| Phenylalanine | 78.9 mg | 78.9 mg |
| Purines | 16.6 mg | 16.6 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
