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: Chaulai saag (amaranth greens) by Sri, with 27.2 g Mustard oil · Choose another
| Nutrient | Chaulai saag (amaranth greens) by SriThe recipe as it is1 serving = 150 g | Chaulai saag (amaranth greens) with olive oilMustard oil → Olive oil1 serving = 150 g |
|---|---|---|
| Nutrient score | 100 Excellent | 99 Excellent |
| Calories | 102 kcal | 102 kcal |
| Total Fat | 7.36 g | 7.36 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.94 g | 1.09 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.06 g | 5 g |
| Omega-3 Fatty Acids | 0.3 g | 0.13 g |
| Polyunsaturated Fat | 1.58 g | 0.85 g |
| Omega-6 Fatty Acids | 1.29 g | 0.72 g |
| Vitamin E | 3.17 mg | 2.52 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.61 g | 0.11 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.72 g | 4.98 g |
| Protein | 3.7 g | 3.7 g |
| Water | 130 mL | 130 mL |
| Sodium | 27.4 mg | 27.4 mg |
| Total Carbohydrates | 7.72 g | 7.72 g |
| Sugar | 0.45 g | 0.45 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3.45 mg | 3.48 mg |
| Calcium | 284 mg | 284 mg |
| Fiber | 2.94 g | 2.94 g |
| Magnesium | 74.1 mg | 74.1 mg |
| Potassium | 483 mg | 483 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 66.5 mg | 66.5 mg |
| Folate (B9) | 108 mcg | 108 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.95 mg | 0.95 mg |
| Phosphorus | 72.6 mg | 72.6 mg |
| Soluble Fiber | 0.68 g | 0.68 g |
| Vitamin A | 366 mcg RAE | 366 mcg RAE |
| Zinc | 1.23 mg | 1.24 mg |
| Chloride | 0 mg | 0 mg |
| Choline | 20 mg | 20 mg |
| Insoluble Fiber | 2 g | 2 g |
| Selenium | 1.92 mcg | 1.92 mcg |
| Thiamin (B1) | 0.054 mg | 0.054 mg |
| Vitamin B6 | 0.33 mg | 0.33 mg |
| Riboflavin (B2) | 0.21 mg | 0.21 mg |
| Copper | 0.23 mg | 0.23 mg |
| Pantothenic Acid (B5) | 0.12 mg | 0.12 mg |
| Vitamin K | 1,426 mcg | 1,430 mcg |
| Biotin (B7) | 0.045 mcg | 0.045 mcg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 1.24 mg | 1.24 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.085 mcg | 0.085 mcg |
| Leucine | 351 mg | 351 mg |
| Lysine | 263 mg | 263 mg |
| Polyphenols | 609 mg | 622 mg |
| Beta-Carotene | 7,030 mcg | 7,040 mcg |
| Isoleucine | 255 mg | 255 mg |
| Methionine | 65.5 mg | 65.5 mg |
| Oxalates | 1,252 mg | 1,252 mg |
| Threonine | 225 mg | 225 mg |
| Tryptophan | 76.3 mg | 76.3 mg |
| Valine | 300 mg | 300 mg |
| Flavonoids | 144 mg | 144 mg |
| Histidine | 168 mg | 168 mg |
| Lutein / Zeaxanthin | 14 mg | 14 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 273 mg | 273 mg |
| Purines | 59 mg | 59 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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