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: Kathal ki sabzi (Jackfruit Curry) by Sunita, with 54.4 g Mustard oil · Choose another
| Nutrient | Kathal ki sabzi (Jackfruit Curry) by SunitaThe recipe as it isper 100 g | Kathal ki sabzi (Jackfruit Curry) with olive oilMustard oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 80 Excellent | 80 Excellent |
| Calories | 146 kcal | 146 kcal |
| Total Fat | 7.56 g | 7.56 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.9 g | 1.05 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.09 g | 5.03 g |
| Omega-3 Fatty Acids | 0.24 g | 0.065 g |
| Polyunsaturated Fat | 1.57 g | 0.83 g |
| Omega-6 Fatty Acids | 1.33 g | 0.76 g |
| Vitamin E | 2.08 mg | 1.42 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.58 g | 0.088 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.73 g | 4.99 g |
| Protein | 1.98 g | 1.98 g |
| Water | 69.5 mL | 69.5 mL |
| Sodium | 10.6 mg | 10.6 mg |
| Total Carbohydrates | 20.2 g | 20.2 g |
| Sugar | 13.6 g | 13.6 g |
| Added Sugar | 0 g | 0 g |
| Iron | 0.8 mg | 0.83 mg |
| Calcium | 41.3 mg | 41.3 mg |
| Fiber | 2.32 g | 2.32 g |
| Magnesium | 29 mg | 29 mg |
| Potassium | 398 mg | 398 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 13.6 mg | 13.6 mg |
| Folate (B9) | 25.1 mcg | 25.1 mcg |
| Iodine | 0 mcg | 0 mcg |
| Niacin (B3) | 0.76 mg | 0.76 mg |
| Phosphorus | 36.5 mg | 36.5 mg |
| Soluble Fiber | 0.68 g | 0.68 g |
| Vitamin A | 20 mcg RAE | 20 mcg RAE |
| Zinc | 0.27 mg | 0.27 mg |
| Chloride | 0.023 mg | 0.023 mg |
| Choline | 9.2 mg | 9.2 mg |
| Insoluble Fiber | 1.93 g | 1.93 g |
| Selenium | 1.07 mcg | 1.07 mcg |
| Thiamin (B1) | 0.096 mg | 0.096 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Riboflavin (B2) | 0.061 mg | 0.061 mg |
| Copper | 0.18 mg | 0.18 mg |
| Pantothenic Acid (B5) | 0.38 mg | 0.38 mg |
| Vitamin K | 12.4 mcg | 16.5 mcg |
| Biotin (B7) | 0.36 mcg | 0.36 mcg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 0.28 mg | 0.28 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.043 mcg | 0.043 mcg |
| Leucine | 134 mg | 134 mg |
| Lysine | 101 mg | 101 mg |
| Polyphenols | 163 mg | 175 mg |
| Beta-Carotene | 342 mcg | 352 mcg |
| Isoleucine | 92.2 mg | 92.2 mg |
| Methionine | 25.7 mg | 25.7 mg |
| Oxalates | 10.6 mg | 10.6 mg |
| Threonine | 83.9 mg | 83.9 mg |
| Tryptophan | 27.5 mg | 27.5 mg |
| Valine | 113 mg | 113 mg |
| Flavonoids | 75.8 mg | 75.8 mg |
| Histidine | 117 mg | 117 mg |
| Lutein / Zeaxanthin | 0.41 mg | 0.41 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 102 mg | 102 mg |
| Purines | 13.9 mg | 13.9 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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