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: Sarson ka saag Mustard greens curry by Sunita, with 27.2 g Mustard oil · Choose another
| Nutrient | Sarson ka saag Mustard greens curry by SunitaThe recipe as it isper 100 g | Sarson ka saag Mustard greens curry with olive oilMustard oil → Olive oilper 100 g |
|---|---|---|
| Nutrient score | 100 Excellent | 100 Excellent |
| Calories | 57.6 kcal | 57.6 kcal |
| Total Fat | 2.71 g | 2.71 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.31 g | 0.36 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.38 g | 1.69 g |
| Omega-3 Fatty Acids | 0.15 g | 0.089 g |
| Polyunsaturated Fat | 0.63 g | 0.39 g |
| Omega-6 Fatty Acids | 0.49 g | 0.3 g |
| Vitamin E | 1.9 mg | 1.68 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.27 g | 0.1 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.6 g | 1.69 g |
| Protein | 2.58 g | 2.58 g |
| Water | 86.5 mL | 86.5 mL |
| Sodium | 32.8 mg | 32.8 mg |
| Total Carbohydrates | 7.31 g | 7.31 g |
| Sugar | 1.23 g | 1.23 g |
| Added Sugar | 0 g | 0 g |
| Iron | 1.67 mg | 1.68 mg |
| Calcium | 95.3 mg | 95.3 mg |
| Fiber | 2.45 g | 2.45 g |
| Magnesium | 43.5 mg | 43.5 mg |
| Potassium | 352 mg | 352 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 48.7 mg | 48.7 mg |
| Folate (B9) | 131 mcg | 131 mcg |
| Iodine | 0.63 mcg | 0.63 mcg |
| Niacin (B3) | 0.67 mg | 0.67 mg |
| Phosphorus | 45.6 mg | 45.6 mg |
| Soluble Fiber | 0.45 g | 0.45 g |
| Vitamin A | 277 mcg RAE | 277 mcg RAE |
| Zinc | 0.44 mg | 0.44 mg |
| Chloride | 35.2 mg | 35.2 mg |
| Choline | 16.4 mg | 16.4 mg |
| Insoluble Fiber | 1.88 g | 1.88 g |
| Selenium | 1.35 mcg | 1.35 mcg |
| Thiamin (B1) | 0.08 mg | 0.08 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Riboflavin (B2) | 0.11 mg | 0.11 mg |
| Copper | 0.11 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.11 mg | 0.11 mg |
| Vitamin K | 249 mcg | 250 mcg |
| Biotin (B7) | 1.5 mcg | 1.5 mcg |
| Fluoride | 0.04 mg | 0.04 mg |
| Manganese | 0.57 mg | 0.57 mg |
| Molybdenum | 1.46 mcg | 1.46 mcg |
| Chromium | 0.54 mcg | 0.54 mcg |
| Leucine | 181 mg | 181 mg |
| Lysine | 141 mg | 141 mg |
| Polyphenols | 162 mg | 167 mg |
| Beta-Carotene | 2,837 mcg | 2,840 mcg |
| Isoleucine | 117 mg | 117 mg |
| Methionine | 39.4 mg | 39.4 mg |
| Oxalates | 321 mg | 321 mg |
| Sodium Nitrite / Nitrate | 5 mg | 5 mg |
| Threonine | 109 mg | 109 mg |
| Tryptophan | 37.7 mg | 37.7 mg |
| Valine | 139 mg | 139 mg |
| Flavonoids | 54 mg | 54 mg |
| Histidine | 108 mg | 108 mg |
| Lutein / Zeaxanthin | 6.66 mg | 6.66 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 131 mg | 131 mg |
| Purines | 33.1 mg | 33.1 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
