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: Warm Mediterranean Lentil Salad recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Warm Mediterranean Lentil Salad recipeThe recipe as it isper 100 g | Warm Mediterranean Lentil Salad with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 93 Excellent | 93 Excellent |
| Calories | 147 kcal | 147 kcal |
| Total Fat | 5.55 g | 5.55 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.8 g | 0.68 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.77 g | 3.07 g |
| Omega-3 Fatty Acids | 0.073 g | 0.2 g |
| Polyunsaturated Fat | 0.66 g | 1.21 g |
| Omega-6 Fatty Acids | 0.58 g | 1.01 g |
| Vitamin E | 1.21 mg | 1.7 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.067 g | 0.44 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.77 g | 1.32 g |
| Protein | 6.93 g | 6.93 g |
| Water | 69.4 mL | 69.4 mL |
| Sodium | 6.99 mg | 6.99 mg |
| Total Carbohydrates | 18.1 g | 18.1 g |
| Sugar | 2.48 g | 2.48 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.09 mg | 2.06 mg |
| Calcium | 32.4 mg | 32.4 mg |
| Fiber | 8.27 g | 8.27 g |
| Magnesium | 29.1 mg | 29.1 mg |
| Potassium | 313 mg | 313 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 36.9 mg | 36.9 mg |
| Folate (B9) | 136 mcg | 136 mcg |
| Iodine | 0.018 mcg | 0.018 mcg |
| Niacin (B3) | 0.99 mg | 0.99 mg |
| Phosphorus | 129 mg | 129 mg |
| Soluble Fiber | 0.83 g | 0.83 g |
| Vitamin A | 48.7 mcg RAE | 48.7 mcg RAE |
| Zinc | 1.34 mg | 1.34 mg |
| Chloride | 5.27 mg | 5.27 mg |
| Choline | 27.9 mg | 27.9 mg |
| Insoluble Fiber | 7.26 g | 7.26 g |
| Selenium | 2.29 mcg | 2.29 mcg |
| Thiamin (B1) | 0.24 mg | 0.24 mg |
| Vitamin B6 | 0.26 mg | 0.26 mg |
| Riboflavin (B2) | 0.098 mg | 0.098 mg |
| Copper | 0.28 mg | 0.28 mg |
| Pantothenic Acid (B5) | 0.65 mg | 0.65 mg |
| Vitamin K | 67.9 mcg | 64.8 mcg |
| Biotin (B7) | 3.11 mcg | 3.11 mcg |
| Fluoride | 0.003 mg | 0.003 mg |
| Manganese | 0.53 mg | 0.53 mg |
| Molybdenum | 43.2 mcg | 43.2 mcg |
| Chromium | 0.2 mcg | 0.2 mcg |
| Leucine | 487 mg | 487 mg |
| Lysine | 496 mg | 496 mg |
| Polyphenols | 112 mg | 102 mg |
| Beta-Carotene | 544 mcg | 536 mcg |
| Isoleucine | 306 mg | 306 mg |
| Methionine | 74.4 mg | 74.4 mg |
| Oxalates | 84.9 mg | 84.9 mg |
| Threonine | 294 mg | 294 mg |
| Tryptophan | 79.6 mg | 79.6 mg |
| Valine | 348 mg | 348 mg |
| Flavonoids | 48 mg | 48 mg |
| Histidine | 193 mg | 193 mg |
| Lutein / Zeaxanthin | 0.46 mg | 0.45 mg |
| Lycopene | 0.09 mg | 0.09 mg |
| Phenylalanine | 392 mg | 392 mg |
| Purines | 36.1 mg | 36.1 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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