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: Kathal ki sabzi (Jackfruit Curry) by Sunita, with 54.4 g Mustard oil · Choose another
| Nutrient | Kathal ki sabzi (Jackfruit Curry) by SunitaThe recipe as it is1 serving = 200 g | Kathal ki sabzi (Jackfruit Curry) with olive oilMustard oil → Olive oil1 serving = 200 g |
|---|---|---|
| Nutrient score | 80 Excellent | 80 Excellent |
| Calories | 292 kcal | 292 kcal |
| Total Fat | 15.1 g | 15.1 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.8 g | 2.1 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 8.18 g | 10.1 g |
| Omega-3 Fatty Acids | 0.47 g | 0.13 g |
| Polyunsaturated Fat | 3.13 g | 1.66 g |
| Omega-6 Fatty Acids | 2.66 g | 1.53 g |
| Vitamin E | 4.15 mg | 2.85 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 1.17 g | 0.18 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.46 g | 9.99 g |
| Protein | 3.96 g | 3.96 g |
| Water | 139 mL | 139 mL |
| Sodium | 21.2 mg | 21.2 mg |
| Total Carbohydrates | 40.4 g | 40.4 g |
| Sugar | 27.3 g | 27.3 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.59 mg | 1.67 mg |
| Calcium | 82.5 mg | 82.7 mg |
| Fiber | 4.64 g | 4.64 g |
| Magnesium | 58 mg | 58 mg |
| Potassium | 795 mg | 795 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 27.3 mg | 27.3 mg |
| Folate (B9) | 50.2 mcg | 50.2 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.51 mg | 1.51 mg |
| Phosphorus | 73 mg | 73 mg |
| Soluble Fiber | 1.36 g | 1.36 g |
| Vitamin A | 40.1 mcg RAE | 40.1 mcg RAE |
| Zinc | 0.54 mg | 0.55 mg |
| Chloride | 0.046 mg | 0.046 mg |
| Choline | 18.4 mg | 18.4 mg |
| Insoluble Fiber | 3.86 g | 3.86 g |
| Selenium | 2.15 mcg | 2.15 mcg |
| Thiamin (B1) | 0.19 mg | 0.19 mg |
| Vitamin B6 | 0.61 mg | 0.61 mg |
| Riboflavin (B2) | 0.12 mg | 0.12 mg |
| Copper | 0.35 mg | 0.35 mg |
| Pantothenic Acid (B5) | 0.76 mg | 0.76 mg |
| Vitamin K | 24.8 mcg | 33 mcg |
| Biotin (B7) | 0.72 mcg | 0.72 mcg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 0.56 mg | 0.56 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.085 mcg | 0.085 mcg |
| Leucine | 269 mg | 269 mg |
| Lysine | 201 mg | 201 mg |
| Polyphenols | 325 mg | 351 mg |
| Beta-Carotene | 683 mcg | 703 mcg |
| Isoleucine | 184 mg | 184 mg |
| Methionine | 51.3 mg | 51.3 mg |
| Oxalates | 21.1 mg | 21.1 mg |
| Threonine | 168 mg | 168 mg |
| Tryptophan | 55.1 mg | 55.1 mg |
| Valine | 227 mg | 227 mg |
| Flavonoids | 152 mg | 152 mg |
| Histidine | 234 mg | 234 mg |
| Lutein / Zeaxanthin | 0.81 mg | 0.82 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 204 mg | 204 mg |
| Purines | 27.8 mg | 27.8 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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