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: Alu posto between buns by Suri, with 27.2 g Mustard oil · Choose another
| Nutrient | Alu posto between buns by SuriThe recipe as it is1 serving = 225 g | Alu posto between buns with olive oilMustard oil → Olive oil1 serving = 225 g |
|---|---|---|
| Nutrient score | 87 Excellent | 84 Excellent |
| Calories | 573 kcal | 573 kcal |
| Total Fat | 28.1 g | 28.1 g |
| Trans Fat | 0.22 g | 0.22 g |
| Saturated Fat | 6.24 g | 6.54 g |
| Cholesterol | 14.5 mg | 14.5 mg |
| Monounsaturated Fat | 10.8 g | 12.7 g |
| Omega-3 Fatty Acids | 0.56 g | 0.22 g |
| Polyunsaturated Fat | 8.12 g | 6.65 g |
| Omega-6 Fatty Acids | 7.41 g | 6.28 g |
| Vitamin E | 4.02 mg | 2.71 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 3.36 mg | 3.36 mg |
| ALA (Alpha-Linolenic Acid) | 1.31 g | 0.32 g |
| Arachidonic Acid | 5.72 mg | 5.72 mg |
| Medium-Chain Triglycerides | 0.57 g | 0.57 g |
| Omega-9 Fatty Acids | 6.24 g | 12.8 g |
| Protein | 12.2 g | 12.2 g |
| Water | 109 mL | 109 mL |
| Sodium | 331 mg | 331 mg |
| Total Carbohydrates | 70.9 g | 70.9 g |
| Sugar | 6.7 g | 6.7 g |
| Added Sugar | 3.6 g | 3.6 g |
| Iron | 5.41 mg | 5.49 mg |
| Calcium | 302 mg | 302 mg |
| Fiber | 9.26 g | 9.26 g |
| Magnesium | 118 mg | 118 mg |
| Potassium | 1,087 mg | 1,087 mg |
| Vitamin B12 | 0.011 mcg | 0.011 mcg |
| Vitamin D | 0.081 mcg | 0.081 mcg |
| Vitamin C | 61.2 mg | 61.2 mg |
| Folate (B9) | 98.7 mcg | 98.7 mcg |
| Iodine | 0.6 mcg | 0.6 mcg |
| Niacin (B3) | 4.47 mg | 4.47 mg |
| Phosphorus | 312 mg | 312 mg |
| Soluble Fiber | 1.65 g | 1.65 g |
| Vitamin A | 49.6 mcg RAE | 49.6 mcg RAE |
| Zinc | 2.46 mg | 2.47 mg |
| Chloride | 370 mg | 370 mg |
| Choline | 37.2 mg | 37.2 mg |
| Insoluble Fiber | 7.18 g | 7.18 g |
| Selenium | 17.5 mcg | 17.5 mcg |
| Thiamin (B1) | 0.5 mg | 0.5 mg |
| Vitamin B6 | 0.77 mg | 0.77 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Copper | 0.57 mg | 0.57 mg |
| Pantothenic Acid (B5) | 1.05 mg | 1.05 mg |
| Vitamin K | 6.76 mcg | 15 mcg |
| Biotin (B7) | 2.14 mcg | 2.14 mcg |
| Fluoride | 0.051 mg | 0.051 mg |
| Manganese | 1.76 mg | 1.76 mg |
| Molybdenum | 3 mcg | 3 mcg |
| Chromium | 0.72 mcg | 0.72 mcg |
| Leucine | 949 mg | 949 mg |
| Lysine | 545 mg | 545 mg |
| Polyphenols | 198 mg | 223 mg |
| Beta-Carotene | 114 mcg | 135 mcg |
| Isoleucine | 533 mg | 533 mg |
| Methionine | 207 mg | 207 mg |
| Oxalates | 111 mg | 111 mg |
| Threonine | 449 mg | 449 mg |
| Tryptophan | 168 mg | 168 mg |
| Valine | 643 mg | 643 mg |
| Flavonoids | 33.1 mg | 33.1 mg |
| Histidine | 508 mg | 508 mg |
| Lutein / Zeaxanthin | 0.15 mg | 0.16 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 646 mg | 646 mg |
| Purines | 74.8 mg | 74.8 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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