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: Mango pickle punjabi style recipe, with 435 g Mustard oil · Choose another
| Nutrient | Mango pickle punjabi style recipeThe recipe as it isper 100 g | Mango pickle punjabi style with olive oilMustard oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 58 Good | 55 Good |
| Calories | 437 kcal | 437 kcal |
| Total Fat | 41.2 g | 41.2 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 4.83 g | 5.7 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 23.6 g | 29.1 g |
| Omega-3 Fatty Acids | 1.31 g | 0.32 g |
| Polyunsaturated Fat | 8.77 g | 4.5 g |
| Omega-6 Fatty Acids | 7.46 g | 4.18 g |
| Vitamin E | 10.9 mg | 7.12 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 3.2 g | 0.32 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 10.1 g | 29.1 g |
| Protein | 2.38 g | 2.38 g |
| Water | 35.5 mL | 35.5 mL |
| Sodium | 198 mg | 198 mg |
| Total Carbohydrates | 18.6 g | 18.6 g |
| Sugar | 12.7 g | 12.7 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.22 mg | 2.44 mg |
| Calcium | 57.3 mg | 57.7 mg |
| Fiber | 4.35 g | 4.35 g |
| Magnesium | 32.7 mg | 32.7 mg |
| Potassium | 247 mg | 248 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 55.8 mg | 55.8 mg |
| Folate (B9) | 17.3 mcg | 17.3 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.97 mg | 0.97 mg |
| Phosphorus | 51.3 mg | 51.3 mg |
| Soluble Fiber | 0.99 g | 0.99 g |
| Vitamin A | 63.6 mcg RAE | 63.6 mcg RAE |
| Zinc | 0.42 mg | 0.44 mg |
| Chloride | 509 mg | 509 mg |
| Choline | 10.2 mg | 10.2 mg |
| Insoluble Fiber | 3.31 g | 3.31 g |
| Selenium | 1.46 mcg | 1.46 mcg |
| Thiamin (B1) | 0.051 mg | 0.051 mg |
| Vitamin B6 | 0.21 mg | 0.21 mg |
| Riboflavin (B2) | 0.071 mg | 0.071 mg |
| Copper | 0.19 mg | 0.19 mg |
| Pantothenic Acid (B5) | 0.22 mg | 0.22 mg |
| Vitamin K | 5.72 mcg | 29.5 mcg |
| Biotin (B7) | 0.056 mcg | 0.056 mcg |
| Fluoride | 0.002 mg | 0.002 mg |
| Manganese | 0.44 mg | 0.44 mg |
| Molybdenum | 0.22 mcg | 0.22 mcg |
| Chromium | 0.27 mcg | 0.27 mcg |
| Leucine | 162 mg | 162 mg |
| Lysine | 110 mg | 110 mg |
| Polyphenols | 300 mg | 373 mg |
| Beta-Carotene | 693 mcg | 752 mcg |
| Isoleucine | 98.4 mg | 98.4 mg |
| Methionine | 30 mg | 30 mg |
| Oxalates | 11.4 mg | 11.4 mg |
| Threonine | 90.6 mg | 90.6 mg |
| Tryptophan | 27.9 mg | 27.9 mg |
| Valine | 117 mg | 117 mg |
| Flavonoids | 68.9 mg | 68.9 mg |
| Histidine | 63.3 mg | 63.3 mg |
| Lutein / Zeaxanthin | 0.089 mg | 0.13 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 114 mg | 114 mg |
| Purines | 14.6 mg | 14.6 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.
Like a version?
Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
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.
Also: Compare recipes and foods · Swap an ingredient · All recipes
