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: Freekeh salad recipe, with 40.8 g Olive oil · Choose another
| Nutrient | Freekeh salad recipeThe recipe as it isper 100 g | Freekeh salad with mustard oilOlive oil → Mustard oilper 100 g | Freekeh salad with coconut oilOlive oil → Coconut oilper 100 g | Freekeh salad with sunflower oilOlive oil → Sunflower oilper 100 g | Freekeh salad with canola oilOlive oil → Canola oilper 100 g |
|---|---|---|---|---|---|
| Nutrient score | 89 Excellent | 89 Excellent | 57 Good | 89 Excellent | 89 Excellent |
| Calories | 145 kcal | 145 kcal | 146 kcal | 145 kcal | 145 kcal |
| Total Fat | 5.84 g | 5.84 g | 5.84 g | 5.84 g | 5.84 g |
| Trans Fat | 0 g | 0 g | 0 g | 0 g | 0.015 g |
| Saturated Fat | 0.83 g | 0.72 g | 4.33 g | 0.65 g | 0.5 g |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Monounsaturated Fat | 3.83 g | 3.13 g | 0.41 g | 1.29 g | 3.34 g |
| Omega-3 Fatty Acids | 0.075 g | 0.2 g | 0.04 g | 0.045 g | 0.5 g |
| Polyunsaturated Fat | 0.87 g | 1.42 g | 0.42 g | 3.68 g | 1.76 g |
| Omega-6 Fatty Acids | 0.79 g | 1.21 g | 0.38 g | 3.64 g | 1.24 g |
| Vitamin E | 1.13 mg | 1.62 mg | 0.4 mg | 2.49 mg | 1.29 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.066 g | 0.44 g | 0.031 g | 0.041 g | 0.49 g |
| Arachidonic Acid | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g | 3.06 g | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.9 g | 1.45 g | 0.48 g | 1.65 g | 3.3 g |
| Protein | 4.17 g | 4.17 g | 4.17 g | 4.17 g | 4.17 g |
| Water | 68.4 mL | 68.4 mL | 68.4 mL | 68.4 mL | 68.4 mL |
| Sodium | 7.01 mg | 7.01 mg | 7.01 mg | 7.01 mg | 7.01 mg |
| Total Carbohydrates | 20.9 g | 20.9 g | 20.9 g | 20.9 g | 20.9 g |
| Sugar | 1.99 g | 1.99 g | 1.99 g | 1.99 g | 1.99 g |
| Added Sugar | 0 g | 0 g | 0 g | 0 g | 0 g |
| Iron | 1.3 mg | 1.27 mg | 1.28 mg | 1.27 mg | 1.27 mg |
| Calcium | 26.6 mg | 26.5 mg | 26.6 mg | 26.5 mg | 26.5 mg |
| Fiber | 3.94 g | 3.94 g | 3.94 g | 3.94 g | 3.94 g |
| Magnesium | 44.6 mg | 44.6 mg | 44.6 mg | 44.6 mg | 44.6 mg |
| Potassium | 265 mg | 265 mg | 265 mg | 265 mg | 265 mg |
| Vitamin B12 | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Vitamin C | 12.1 mg | 12.1 mg | 12.1 mg | 12.1 mg | 12.1 mg |
| Folate (B9) | 25.5 mcg | 25.5 mcg | 25.5 mcg | 25.5 mcg | 25.5 mcg |
| Iodine | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Niacin (B3) | 1.17 mg | 1.17 mg | 1.17 mg | 1.17 mg | 1.17 mg |
| Phosphorus | 114 mg | 114 mg | 114 mg | 114 mg | 114 mg |
| Soluble Fiber | 0.81 g | 0.81 g | 0.81 g | 0.81 g | 0.81 g |
| Vitamin A | 29 mcg RAE | 29 mcg RAE | 29 mcg RAE | 29 mcg RAE | 29 mcg RAE |
| Zinc | 0.83 mg | 0.82 mg | 0.82 mg | 0.83 mg | 0.82 mg |
| Chloride | 17.4 mg | 17.4 mg | 17.4 mg | 17.4 mg | 17.4 mg |
| Choline | 13.9 mg | 13.9 mg | 13.9 mg | 13.9 mg | 13.9 mg |
| Insoluble Fiber | 3.32 g | 3.32 g | 3.32 g | 3.32 g | 3.32 g |
| Selenium | 8.46 mcg | 8.46 mcg | 8.46 mcg | 8.46 mcg | 8.46 mcg |
| Thiamin (B1) | 0.14 mg | 0.14 mg | 0.14 mg | 0.14 mg | 0.14 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg | 0.14 mg | 0.14 mg | 0.14 mg |
| Riboflavin (B2) | 0.062 mg | 0.062 mg | 0.062 mg | 0.062 mg | 0.062 mg |
| Copper | 0.14 mg | 0.14 mg | 0.14 mg | 0.14 mg | 0.14 mg |
| Pantothenic Acid (B5) | 0.44 mg | 0.44 mg | 0.44 mg | 0.44 mg | 0.44 mg |
| Vitamin K | 66.7 mcg | 63.6 mcg | 63.6 mcg | 63.9 mcg | 67.3 mcg |
| Biotin (B7) | 1.36 mcg | 1.36 mcg | 1.36 mcg | 1.36 mcg | 1.36 mcg |
| Fluoride | 0.029 mg | 0.029 mg | 0.029 mg | 0.029 mg | 0.029 mg |
| Manganese | 0.86 mg | 0.86 mg | 0.86 mg | 0.86 mg | 0.86 mg |
| Molybdenum | 9.46 mcg | 9.46 mcg | 9.46 mcg | 9.46 mcg | 9.46 mcg |
| Chromium | 3.55 mcg | 3.55 mcg | 3.55 mcg | 3.55 mcg | 3.55 mcg |
| Leucine | 321 mg | 321 mg | 321 mg | 321 mg | 321 mg |
| Lysine | 139 mg | 139 mg | 139 mg | 139 mg | 139 mg |
| Polyphenols | 115 mg | 105 mg | 104 mg | 104 mg | 104 mg |
| Beta-Carotene | 328 mcg | 321 mcg | 321 mcg | 321 mcg | 321 mcg |
| Isoleucine | 172 mg | 172 mg | 172 mg | 172 mg | 172 mg |
| Methionine | 66.4 mg | 66.4 mg | 66.4 mg | 66.4 mg | 66.4 mg |
| Oxalates | 57.6 mg | 57.6 mg | 57.6 mg | 57.6 mg | 57.6 mg |
| Threonine | 140 mg | 140 mg | 140 mg | 140 mg | 140 mg |
| Tryptophan | 56.9 mg | 56.9 mg | 56.9 mg | 56.9 mg | 56.9 mg |
| Valine | 199 mg | 199 mg | 199 mg | 199 mg | 199 mg |
| Flavonoids | 47.3 mg | 47.3 mg | 47.2 mg | 47.2 mg | 47.2 mg |
| Histidine | 117 mg | 117 mg | 117 mg | 117 mg | 117 mg |
| Lutein / Zeaxanthin | 0.29 mg | 0.29 mg | 0.29 mg | 0.29 mg | 0.29 mg |
| Lycopene | 0.7 mg | 0.7 mg | 0.7 mg | 0.7 mg | 0.7 mg |
| Phenylalanine | 234 mg | 234 mg | 234 mg | 234 mg | 234 mg |
| Purines | 21.3 mg | 21.3 mg | 21.3 mg | 21.3 mg | 21.3 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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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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