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: Mango pickle punjabi style recipe, with 435 g Mustard oil · Choose another
| Nutrient | Mango pickle punjabi style recipeThe recipe as it is1 serving = 55 g | Mango pickle punjabi style with olive oilMustard oil → Olive oil1 serving = 55 g |
|---|---|---|
| Nutrient score | 58 Good | 55 Good |
| Calories | 240 kcal | 240 kcal |
| Total Fat | 22.6 g | 22.6 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.66 g | 3.14 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 13 g | 16 g |
| Omega-3 Fatty Acids | 0.72 g | 0.18 g |
| Polyunsaturated Fat | 4.82 g | 2.47 g |
| Omega-6 Fatty Acids | 4.1 g | 2.3 g |
| Vitamin E | 6.01 mg | 3.92 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 1.76 g | 0.17 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.53 g | 16 g |
| Protein | 1.31 g | 1.31 g |
| Water | 19.5 mL | 19.5 mL |
| Sodium | 109 mg | 109 mg |
| Total Carbohydrates | 10.2 g | 10.2 g |
| Sugar | 7.01 g | 7.01 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.22 mg | 1.34 mg |
| Calcium | 31.5 mg | 31.7 mg |
| Fiber | 2.39 g | 2.39 g |
| Magnesium | 18 mg | 18 mg |
| Potassium | 136 mg | 136 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 30.7 mg | 30.7 mg |
| Folate (B9) | 9.52 mcg | 9.52 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.53 mg | 0.53 mg |
| Phosphorus | 28.2 mg | 28.2 mg |
| Soluble Fiber | 0.54 g | 0.54 g |
| Vitamin A | 35 mcg RAE | 35 mcg RAE |
| Zinc | 0.23 mg | 0.24 mg |
| Chloride | 280 mg | 280 mg |
| Choline | 5.6 mg | 5.6 mg |
| Insoluble Fiber | 1.82 g | 1.82 g |
| Selenium | 0.8 mcg | 0.8 mcg |
| Thiamin (B1) | 0.028 mg | 0.028 mg |
| Vitamin B6 | 0.11 mg | 0.11 mg |
| Riboflavin (B2) | 0.039 mg | 0.039 mg |
| Copper | 0.1 mg | 0.1 mg |
| Pantothenic Acid (B5) | 0.12 mg | 0.12 mg |
| Vitamin K | 3.14 mcg | 16.2 mcg |
| Biotin (B7) | 0.031 mcg | 0.031 mcg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 0.24 mg | 0.24 mg |
| Molybdenum | 0.12 mcg | 0.12 mcg |
| Chromium | 0.15 mcg | 0.15 mcg |
| Leucine | 88.9 mg | 88.9 mg |
| Lysine | 60.4 mg | 60.4 mg |
| Polyphenols | 165 mg | 205 mg |
| Beta-Carotene | 381 mcg | 414 mcg |
| Isoleucine | 54.1 mg | 54.1 mg |
| Methionine | 16.5 mg | 16.5 mg |
| Oxalates | 6.25 mg | 6.25 mg |
| Threonine | 49.8 mg | 49.8 mg |
| Tryptophan | 15.4 mg | 15.4 mg |
| Valine | 64.1 mg | 64.1 mg |
| Flavonoids | 37.9 mg | 37.9 mg |
| Histidine | 34.8 mg | 34.8 mg |
| Lutein / Zeaxanthin | 0.049 mg | 0.071 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 62.8 mg | 62.8 mg |
| Purines | 8.04 mg | 8.04 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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