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: Vegetable Consomme recipe V2, with 13.6 g Olive oil · Choose another
| Nutrient | Vegetable Consomme recipe V2The recipe as it isper 100 g | Vegetable Consomme with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 73 Very good | 74 Very good |
| Calories | 25.3 kcal | 25.3 kcal |
| Total Fat | 1.56 g | 1.56 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.22 g | 0.18 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.11 g | 0.9 g |
| Omega-3 Fatty Acids | 0.014 g | 0.052 g |
| Polyunsaturated Fat | 0.17 g | 0.33 g |
| Omega-6 Fatty Acids | 0.16 g | 0.28 g |
| Vitamin E | 0.28 mg | 0.42 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.013 g | 0.12 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.11 g | 0.38 g |
| Protein | 0.35 g | 0.35 g |
| Water | 95.3 mL | 95.3 mL |
| Sodium | 9.03 mg | 9.03 mg |
| Total Carbohydrates | 2.74 g | 2.74 g |
| Sugar | 1.08 g | 1.08 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.11 mg | 0.098 mg |
| Calcium | 10.3 mg | 10.3 mg |
| Fiber | 0.58 g | 0.58 g |
| Magnesium | 3.36 mg | 3.36 mg |
| Potassium | 62.5 mg | 62.5 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 2.13 mg | 2.13 mg |
| Folate (B9) | 6.12 mcg | 6.12 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.11 mg | 0.11 mg |
| Phosphorus | 10 mg | 10 mg |
| Soluble Fiber | 0.13 g | 0.13 g |
| Vitamin A | 56.9 mcg RAE | 56.9 mcg RAE |
| Zinc | 0.065 mg | 0.064 mg |
| Chloride | 9.71 mg | 9.71 mg |
| Choline | 2.14 mg | 2.14 mg |
| Insoluble Fiber | 0.47 g | 0.47 g |
| Selenium | 0.27 mcg | 0.27 mcg |
| Thiamin (B1) | 0.015 mg | 0.015 mg |
| Vitamin B6 | 0.047 mg | 0.047 mg |
| Riboflavin (B2) | 0.012 mg | 0.012 mg |
| Copper | 0.016 mg | 0.016 mg |
| Pantothenic Acid (B5) | 0.057 mg | 0.057 mg |
| Vitamin K | 3.27 mcg | 2.36 mcg |
| Biotin (B7) | 0.37 mcg | 0.37 mcg |
| Fluoride | 0.002 mg | 0.002 mg |
| Manganese | 0.063 mg | 0.063 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.019 mcg | 0.019 mcg |
| Leucine | 24.9 mg | 24.9 mg |
| Lysine | 18.6 mg | 18.6 mg |
| Polyphenols | 38.4 mg | 35.6 mg |
| Beta-Carotene | 568 mcg | 565 mcg |
| Isoleucine | 15.2 mg | 15.2 mg |
| Methionine | 5.05 mg | 5.05 mg |
| Oxalates | 4.98 mg | 4.98 mg |
| Threonine | 14.4 mg | 14.4 mg |
| Tryptophan | 4.56 mg | 4.56 mg |
| Valine | 18.9 mg | 18.9 mg |
| Flavonoids | 25.4 mg | 25.4 mg |
| Histidine | 20.4 mg | 20.4 mg |
| Lutein / Zeaxanthin | 0.024 mg | 0.023 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 15.8 mg | 15.8 mg |
| Purines | 3.17 mg | 3.17 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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