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: Chaulai saag (amaranth greens) by Sri, with 27.2 g Mustard oil · Choose another
| Nutrient | Chaulai saag (amaranth greens) by SriThe recipe as it isper 100 g | Chaulai saag (amaranth greens) with olive oilMustard oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 100 Excellent | 99 Excellent |
| Calories | 67.9 kcal | 67.9 kcal |
| Total Fat | 4.91 g | 4.91 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.63 g | 0.72 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.71 g | 3.33 g |
| Omega-3 Fatty Acids | 0.2 g | 0.084 g |
| Polyunsaturated Fat | 1.06 g | 0.57 g |
| Omega-6 Fatty Acids | 0.86 g | 0.48 g |
| Vitamin E | 2.11 mg | 1.68 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.41 g | 0.075 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.15 g | 3.32 g |
| Protein | 2.47 g | 2.47 g |
| Water | 86.6 mL | 86.6 mL |
| Sodium | 18.2 mg | 18.2 mg |
| Total Carbohydrates | 5.14 g | 5.14 g |
| Sugar | 0.3 g | 0.3 g |
| Added Sugar | 0 g | 0 g |
| Iron | 2.3 mg | 2.32 mg |
| Calcium | 190 mg | 190 mg |
| Fiber | 1.96 g | 1.96 g |
| Magnesium | 49.4 mg | 49.4 mg |
| Potassium | 322 mg | 322 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 44.4 mg | 44.4 mg |
| Folate (B9) | 72.2 mcg | 72.2 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.63 mg | 0.63 mg |
| Phosphorus | 48.4 mg | 48.4 mg |
| Soluble Fiber | 0.46 g | 0.46 g |
| Vitamin A | 244 mcg RAE | 244 mcg RAE |
| Zinc | 0.82 mg | 0.83 mg |
| Chloride | 0 mg | 0 mg |
| Choline | 13.3 mg | 13.3 mg |
| Insoluble Fiber | 1.34 g | 1.34 g |
| Selenium | 1.28 mcg | 1.28 mcg |
| Thiamin (B1) | 0.036 mg | 0.036 mg |
| Vitamin B6 | 0.22 mg | 0.22 mg |
| Riboflavin (B2) | 0.14 mg | 0.14 mg |
| Copper | 0.15 mg | 0.15 mg |
| Pantothenic Acid (B5) | 0.083 mg | 0.083 mg |
| Vitamin K | 951 mcg | 954 mcg |
| Biotin (B7) | 0.03 mcg | 0.03 mcg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 0.83 mg | 0.83 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.057 mcg | 0.057 mcg |
| Leucine | 234 mg | 234 mg |
| Lysine | 176 mg | 176 mg |
| Polyphenols | 406 mg | 415 mg |
| Beta-Carotene | 4,687 mcg | 4,693 mcg |
| Isoleucine | 170 mg | 170 mg |
| Methionine | 43.6 mg | 43.6 mg |
| Oxalates | 835 mg | 835 mg |
| Threonine | 150 mg | 150 mg |
| Tryptophan | 50.9 mg | 50.9 mg |
| Valine | 200 mg | 200 mg |
| Flavonoids | 96.1 mg | 96.1 mg |
| Histidine | 112 mg | 112 mg |
| Lutein / Zeaxanthin | 9.36 mg | 9.37 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 182 mg | 182 mg |
| Purines | 39.3 mg | 39.3 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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