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: Zucchini Poriyal with Mustard Oil recipe, with 4.53 g Mustard oil · Choose another
| Nutrient | Zucchini Poriyal with Mustard Oil recipeThe recipe as it is1 serving = 238 g | Zucchini Poriyal with Olive oilMustard oil → Olive oil1 serving = 238 g |
|---|---|---|
| Nutrient score | 29 Low | 28 Low |
| Calories | 113 kcal | 113 kcal |
| Total Fat | 6.74 g | 6.74 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.38 g | 3.43 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.64 g | 1.95 g |
| Omega-3 Fatty Acids | 0.15 g | 0.092 g |
| Polyunsaturated Fat | 0.78 g | 0.54 g |
| Omega-6 Fatty Acids | 0.63 g | 0.45 g |
| Vitamin E | 1.12 mg | 0.9 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.24 g | 0.071 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 1.39 g | 1.39 g |
| Omega-9 Fatty Acids | 0.83 g | 1.92 g |
| Protein | 4.02 g | 4.02 g |
| Water | 214 mL | 214 mL |
| Sodium | 594 mg | 594 mg |
| Total Carbohydrates | 12 g | 12 g |
| Sugar | 6.57 g | 6.57 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.76 mg | 1.78 mg |
| Calcium | 66.3 mg | 66.3 mg |
| Fiber | 4.2 g | 4.2 g |
| Magnesium | 57.6 mg | 57.6 mg |
| Potassium | 672 mg | 672 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 59.7 mg | 59.7 mg |
| Folate (B9) | 69.9 mcg | 69.9 mcg |
| Iodine | 29.6 mcg | 29.6 mcg |
| Niacin (B3) | 1.25 mg | 1.25 mg |
| Phosphorus | 113 mg | 113 mg |
| Soluble Fiber | 0.98 g | 0.98 g |
| Vitamin A | 30.7 mcg RAE | 30.7 mcg RAE |
| Zinc | 0.98 mg | 0.98 mg |
| Chloride | 896 mg | 896 mg |
| Choline | 24.3 mg | 24.3 mg |
| Insoluble Fiber | 3.1 g | 3.1 g |
| Selenium | 1.92 mcg | 1.92 mcg |
| Thiamin (B1) | 0.13 mg | 0.13 mg |
| Vitamin B6 | 0.39 mg | 0.39 mg |
| Riboflavin (B2) | 0.21 mg | 0.21 mg |
| Copper | 0.27 mg | 0.27 mg |
| Pantothenic Acid (B5) | 0.5 mg | 0.5 mg |
| Vitamin K | 14.2 mcg | 15.5 mcg |
| Biotin (B7) | 2.53 mcg | 2.53 mcg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.62 mg | 0.62 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 347 mg | 347 mg |
| Lysine | 311 mg | 311 mg |
| Polyphenols | 113 mg | 117 mg |
| Beta-Carotene | 489 mcg | 492 mcg |
| Isoleucine | 246 mg | 246 mg |
| Methionine | 85.6 mg | 85.6 mg |
| Oxalates | 27.3 mg | 27.3 mg |
| Threonine | 242 mg | 242 mg |
| Tryptophan | 78.1 mg | 78.1 mg |
| Valine | 283 mg | 283 mg |
| Flavonoids | 45.5 mg | 45.5 mg |
| Histidine | 160 mg | 160 mg |
| Lutein / Zeaxanthin | 1.06 mg | 1.06 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 276 mg | 276 mg |
| Purines | 23.4 mg | 23.4 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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