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: Aloo Posto recipe, with 27.2 g Mustard oil · Choose another
| Nutrient | Aloo Posto recipeThe recipe as it is1 serving = 163 g | Aloo Posto with olive oilMustard oil → Olive oil1 serving = 163 g |
|---|---|---|
| Nutrient score | 90 Excellent | 87 Excellent |
| Calories | 269 kcal | 269 kcal |
| Total Fat | 11.1 g | 11.1 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.29 g | 1.44 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.61 g | 5.55 g |
| Omega-3 Fatty Acids | 0.26 g | 0.086 g |
| Polyunsaturated Fat | 4.32 g | 3.59 g |
| Omega-6 Fatty Acids | 4.06 g | 3.5 g |
| Vitamin E | 1.85 mg | 1.2 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.64 g | 0.15 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.3 g | 5.57 g |
| Protein | 5.95 g | 5.95 g |
| Water | 103 mL | 103 mL |
| Sodium | 15.4 mg | 15.4 mg |
| Total Carbohydrates | 38.7 g | 38.7 g |
| Sugar | 2.28 g | 2.28 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.7 mg | 2.74 mg |
| Calcium | 164 mg | 164 mg |
| Fiber | 6.58 g | 6.58 g |
| Magnesium | 82.9 mg | 82.9 mg |
| Potassium | 946 mg | 946 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 50.3 mg | 50.3 mg |
| Folate (B9) | 41.8 mcg | 41.8 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 2.26 mg | 2.26 mg |
| Phosphorus | 202 mg | 202 mg |
| Soluble Fiber | 1.22 g | 1.22 g |
| Vitamin A | 1.8 mcg RAE | 1.8 mcg RAE |
| Zinc | 1.38 mg | 1.39 mg |
| Chloride | 30 mg | 30 mg |
| Choline | 25.9 mg | 25.9 mg |
| Insoluble Fiber | 5.19 g | 5.19 g |
| Selenium | 2 mcg | 2 mcg |
| Thiamin (B1) | 0.25 mg | 0.25 mg |
| Vitamin B6 | 0.65 mg | 0.65 mg |
| Riboflavin (B2) | 0.074 mg | 0.074 mg |
| Copper | 0.39 mg | 0.39 mg |
| Pantothenic Acid (B5) | 0.65 mg | 0.65 mg |
| Vitamin K | 4.89 mcg | 8.98 mcg |
| Biotin (B7) | 0.6 mcg | 0.6 mcg |
| Fluoride | 0.02 mg | 0.02 mg |
| Manganese | 0.99 mg | 0.99 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 454 mg | 454 mg |
| Lysine | 354 mg | 354 mg |
| Polyphenols | 152 mg | 165 mg |
| Beta-Carotene | 45.6 mcg | 55.8 mcg |
| Isoleucine | 262 mg | 262 mg |
| Methionine | 92.3 mg | 92.3 mg |
| Oxalates | 106 mg | 106 mg |
| Threonine | 247 mg | 247 mg |
| Tryptophan | 86.7 mg | 86.7 mg |
| Valine | 333 mg | 333 mg |
| Flavonoids | 25.8 mg | 25.8 mg |
| Histidine | 352 mg | 352 mg |
| Lutein / Zeaxanthin | 0.06 mg | 0.067 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 323 mg | 323 mg |
| Purines | 52.8 mg | 52.8 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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