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: Aloo Posto recipe, with 27.2 g Mustard oil · Choose another
| Nutrient | Aloo Posto recipeThe recipe as it isper 100 g | Aloo Posto with olive oilMustard oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 90 Excellent | 87 Excellent |
| Calories | 166 kcal | 166 kcal |
| Total Fat | 6.83 g | 6.83 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.8 g | 0.89 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.84 g | 3.42 g |
| Omega-3 Fatty Acids | 0.16 g | 0.053 g |
| Polyunsaturated Fat | 2.66 g | 2.21 g |
| Omega-6 Fatty Acids | 2.5 g | 2.15 g |
| Vitamin E | 1.14 mg | 0.74 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.4 g | 0.091 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.42 g | 3.43 g |
| Protein | 3.66 g | 3.66 g |
| Water | 63.6 mL | 63.6 mL |
| Sodium | 9.5 mg | 9.5 mg |
| Total Carbohydrates | 23.8 g | 23.8 g |
| Sugar | 1.4 g | 1.4 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.66 mg | 1.69 mg |
| Calcium | 101 mg | 101 mg |
| Fiber | 4.05 g | 4.05 g |
| Magnesium | 51 mg | 51 mg |
| Potassium | 582 mg | 582 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 31 mg | 31 mg |
| Folate (B9) | 25.7 mcg | 25.7 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 1.39 mg | 1.39 mg |
| Phosphorus | 124 mg | 124 mg |
| Soluble Fiber | 0.75 g | 0.75 g |
| Vitamin A | 1.11 mcg RAE | 1.11 mcg RAE |
| Zinc | 0.85 mg | 0.85 mg |
| Chloride | 18.5 mg | 18.5 mg |
| Choline | 15.9 mg | 15.9 mg |
| Insoluble Fiber | 3.19 g | 3.19 g |
| Selenium | 1.23 mcg | 1.23 mcg |
| Thiamin (B1) | 0.15 mg | 0.15 mg |
| Vitamin B6 | 0.4 mg | 0.4 mg |
| Riboflavin (B2) | 0.045 mg | 0.045 mg |
| Copper | 0.24 mg | 0.24 mg |
| Pantothenic Acid (B5) | 0.4 mg | 0.4 mg |
| Vitamin K | 3.01 mcg | 5.53 mcg |
| Biotin (B7) | 0.37 mcg | 0.37 mcg |
| Fluoride | 0.012 mg | 0.012 mg |
| Manganese | 0.61 mg | 0.61 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
| Leucine | 279 mg | 279 mg |
| Lysine | 218 mg | 218 mg |
| Polyphenols | 93.7 mg | 101 mg |
| Beta-Carotene | 28.1 mcg | 34.3 mcg |
| Isoleucine | 161 mg | 161 mg |
| Methionine | 56.8 mg | 56.8 mg |
| Oxalates | 65.4 mg | 65.4 mg |
| Threonine | 152 mg | 152 mg |
| Tryptophan | 53.4 mg | 53.4 mg |
| Valine | 205 mg | 205 mg |
| Flavonoids | 15.9 mg | 15.9 mg |
| Histidine | 216 mg | 216 mg |
| Lutein / Zeaxanthin | 0.037 mg | 0.041 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 199 mg | 199 mg |
| Purines | 32.5 mg | 32.5 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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