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: Alu posto between buns by Suri, with 27.2 g Mustard oil · Choose another
| Nutrient | Alu posto between buns by SuriThe recipe as it isper 100 g | Alu posto between buns with olive oilMustard oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 87 Excellent | 84 Excellent |
| Calories | 255 kcal | 255 kcal |
| Total Fat | 12.5 g | 12.5 g |
| Trans Fat | 0.099 g | 0.099 g |
| Saturated Fat | 2.78 g | 2.91 g |
| Cholesterol | 6.43 mg | 6.43 mg |
| Monounsaturated Fat | 4.81 g | 5.65 g |
| Omega-3 Fatty Acids | 0.25 g | 0.097 g |
| Polyunsaturated Fat | 3.61 g | 2.95 g |
| Omega-6 Fatty Acids | 3.29 g | 2.79 g |
| Vitamin E | 1.78 mg | 1.2 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 1.5 mg | 1.5 mg |
| ALA (Alpha-Linolenic Acid) | 0.58 g | 0.14 g |
| Arachidonic Acid | 2.54 mg | 2.54 mg |
| Medium-Chain Triglycerides | 0.25 g | 0.25 g |
| Omega-9 Fatty Acids | 2.77 g | 5.68 g |
| Protein | 5.41 g | 5.41 g |
| Water | 48.3 mL | 48.3 mL |
| Sodium | 147 mg | 147 mg |
| Total Carbohydrates | 31.5 g | 31.5 g |
| Sugar | 2.98 g | 2.98 g |
| Added Sugar | 1.6 g | 1.6 g |
| Iron | 2.41 mg | 2.44 mg |
| Calcium | 134 mg | 134 mg |
| Fiber | 4.12 g | 4.12 g |
| Magnesium | 52.3 mg | 52.3 mg |
| Potassium | 483 mg | 483 mg |
| Vitamin B12 | 0.005 mcg | 0.005 mcg |
| Vitamin D | 0.036 mcg | 0.036 mcg |
| Vitamin C | 27.2 mg | 27.2 mg |
| Folate (B9) | 43.9 mcg | 43.9 mcg |
| Iodine | 0.27 mcg | 0.27 mcg |
| Niacin (B3) | 1.99 mg | 1.99 mg |
| Phosphorus | 139 mg | 139 mg |
| Soluble Fiber | 0.73 g | 0.73 g |
| Vitamin A | 22.1 mcg RAE | 22.1 mcg RAE |
| Zinc | 1.09 mg | 1.1 mg |
| Chloride | 165 mg | 165 mg |
| Choline | 16.5 mg | 16.5 mg |
| Insoluble Fiber | 3.19 g | 3.19 g |
| Selenium | 7.78 mcg | 7.78 mcg |
| Thiamin (B1) | 0.22 mg | 0.22 mg |
| Vitamin B6 | 0.34 mg | 0.34 mg |
| Riboflavin (B2) | 0.091 mg | 0.091 mg |
| Copper | 0.25 mg | 0.25 mg |
| Pantothenic Acid (B5) | 0.46 mg | 0.46 mg |
| Vitamin K | 3 mcg | 6.64 mcg |
| Biotin (B7) | 0.95 mcg | 0.95 mcg |
| Fluoride | 0.023 mg | 0.023 mg |
| Manganese | 0.78 mg | 0.78 mg |
| Molybdenum | 1.33 mcg | 1.33 mcg |
| Chromium | 0.32 mcg | 0.32 mcg |
| Leucine | 422 mg | 422 mg |
| Lysine | 242 mg | 242 mg |
| Polyphenols | 88 mg | 99.2 mg |
| Beta-Carotene | 50.9 mcg | 60 mcg |
| Isoleucine | 237 mg | 237 mg |
| Methionine | 92 mg | 92 mg |
| Oxalates | 49.3 mg | 49.3 mg |
| Threonine | 199 mg | 199 mg |
| Tryptophan | 74.6 mg | 74.6 mg |
| Valine | 286 mg | 286 mg |
| Flavonoids | 14.7 mg | 14.7 mg |
| Histidine | 226 mg | 226 mg |
| Lutein / Zeaxanthin | 0.066 mg | 0.072 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 287 mg | 287 mg |
| Purines | 33.2 mg | 33.2 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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