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: Mujaddara Vegan by Debbie, with 55.2 g Olive oil · Choose another
| Nutrient | Mujaddara Vegan by DebbieThe recipe as it isper 100 g | Mujaddara Vegan with mustard oilOlive oil → Mustard oilper 100 g | Mujaddara Vegan with coconut oilOlive oil → Coconut oilper 100 g | Mujaddara Vegan with sunflower oilOlive oil → Sunflower oilper 100 g | Mujaddara Vegan with canola oilOlive oil → Canola oilper 100 g |
|---|---|---|---|---|---|
| Nutrient score | 76 Excellent | 78 Excellent | 56 Good | 79 Excellent | 77 Excellent |
| Calories | 198 kcal | 198 kcal | 198 kcal | 198 kcal | 198 kcal |
| Total Fat | 5.72 g | 5.72 g | 5.72 g | 5.72 g | 5.72 g |
| Trans Fat | 0 g | 0 g | 0 g | 0 g | 0.016 g |
| Saturated Fat | 0.81 g | 0.69 g | 4.42 g | 0.62 g | 0.47 g |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Monounsaturated Fat | 3.92 g | 3.19 g | 0.4 g | 1.3 g | 3.41 g |
| Omega-3 Fatty Acids | 0.067 g | 0.2 g | 0.031 g | 0.036 g | 0.51 g |
| Polyunsaturated Fat | 0.7 g | 1.26 g | 0.24 g | 3.6 g | 1.62 g |
| Omega-6 Fatty Acids | 0.63 g | 1.06 g | 0.21 g | 3.56 g | 1.09 g |
| Vitamin E | 0.85 mg | 1.35 mg | 0.096 mg | 2.25 mg | 1.01 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) | 0.057 g | 0.44 g | 0.022 g | 0.031 g | 0.5 g |
| Arachidonic Acid | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g | 3.15 g | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.02 g | 1.49 g | 0.49 g | 1.7 g | 3.4 g |
| Protein | 6.7 g | 6.7 g | 6.7 g | 6.7 g | 6.7 g |
| Water | 57 mL | 57 mL | 57 mL | 57 mL | 57 mL |
| Sodium | 3.1 mg | 3.1 mg | 3.1 mg | 3.1 mg | 3.1 mg |
| Total Carbohydrates | 30 g | 30 g | 30 g | 30 g | 30 g |
| Sugar | 1.81 g | 1.81 g | 1.81 g | 1.81 g | 1.81 g |
| Added Sugar | 0 g | 0 g | 0 g | 0 g | 0 g |
| Iron | 1.84 mg | 1.81 mg | 1.81 mg | 1.81 mg | 1.81 mg |
| Calcium | 23.8 mg | 23.7 mg | 23.8 mg | 23.7 mg | 23.7 mg |
| Fiber | 6.73 g | 6.73 g | 6.73 g | 6.73 g | 6.73 g |
| Magnesium | 31.9 mg | 31.9 mg | 31.9 mg | 31.9 mg | 31.9 mg |
| Potassium | 259 mg | 259 mg | 259 mg | 259 mg | 259 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 | 3.38 mg | 3.38 mg | 3.38 mg | 3.38 mg | 3.38 mg |
| Folate (B9) | 99.1 mcg | 99.1 mcg | 99.1 mcg | 99.1 mcg | 99.1 mcg |
| Iodine | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Niacin (B3) | 0.97 mg | 0.97 mg | 0.97 mg | 0.97 mg | 0.97 mg |
| Phosphorus | 119 mg | 119 mg | 119 mg | 119 mg | 119 mg |
| Soluble Fiber | 0.62 g | 0.62 g | 0.62 g | 0.62 g | 0.62 g |
| Vitamin A | 0.88 mcg RAE | 0.88 mcg RAE | 0.88 mcg RAE | 0.88 mcg RAE | 0.88 mcg RAE |
| Zinc | 1.28 mg | 1.27 mg | 1.27 mg | 1.28 mg | 1.27 mg |
| Chloride | 7.43 mg | 7.43 mg | 7.43 mg | 7.43 mg | 7.43 mg |
| Choline | 22.7 mg | 22.7 mg | 22.7 mg | 22.7 mg | 22.7 mg |
| Insoluble Fiber | 6.23 g | 6.23 g | 6.23 g | 6.23 g | 6.23 g |
| Selenium | 4.65 mcg | 4.65 mcg | 4.65 mcg | 4.65 mcg | 4.65 mcg |
| Thiamin (B1) | 0.2 mg | 0.2 mg | 0.2 mg | 0.2 mg | 0.2 mg |
| Vitamin B6 | 0.17 mg | 0.17 mg | 0.17 mg | 0.17 mg | 0.17 mg |
| Riboflavin (B2) | 0.052 mg | 0.052 mg | 0.052 mg | 0.052 mg | 0.052 mg |
| Copper | 0.26 mg | 0.26 mg | 0.26 mg | 0.26 mg | 0.26 mg |
| Pantothenic Acid (B5) | 0.56 mg | 0.56 mg | 0.56 mg | 0.56 mg | 0.56 mg |
| Vitamin K | 4.26 mcg | 1.1 mcg | 1.12 mcg | 1.38 mcg | 4.85 mcg |
| Biotin (B7) | 5.29 mcg | 5.29 mcg | 5.29 mcg | 5.29 mcg | 5.29 mcg |
| Fluoride | 0.029 mg | 0.029 mg | 0.029 mg | 0.029 mg | 0.029 mg |
| Manganese | 0.6 mg | 0.6 mg | 0.6 mg | 0.6 mg | 0.6 mg |
| Molybdenum | 33.9 mcg | 33.9 mcg | 33.9 mcg | 33.9 mcg | 33.9 mcg |
| Chromium | 0 mcg | 0 mcg | 0 mcg | 0 mcg | 0 mcg |
| Leucine | 551 mg | 551 mg | 551 mg | 551 mg | 551 mg |
| Lysine | 392 mg | 392 mg | 392 mg | 392 mg | 392 mg |
| Polyphenols | 170 mg | 160 mg | 159 mg | 159 mg | 159 mg |
| Beta-Carotene | 26.7 mcg | 18.8 mcg | 18.8 mcg | 18.8 mcg | 18.8 mcg |
| Isoleucine | 300 mg | 300 mg | 300 mg | 300 mg | 300 mg |
| Methionine | 86 mg | 86 mg | 86 mg | 86 mg | 86 mg |
| Oxalates | 18.6 mg | 18.6 mg | 18.6 mg | 18.6 mg | 18.6 mg |
| Threonine | 259 mg | 259 mg | 259 mg | 259 mg | 259 mg |
| Tryptophan | 76.1 mg | 76.1 mg | 76.1 mg | 76.1 mg | 76.1 mg |
| Valine | 342 mg | 342 mg | 342 mg | 342 mg | 342 mg |
| Flavonoids | 59.2 mg | 59.2 mg | 59 mg | 59 mg | 59 mg |
| Histidine | 213 mg | 213 mg | 213 mg | 213 mg | 213 mg |
| Lutein / Zeaxanthin | 0.073 mg | 0.068 mg | 0.068 mg | 0.069 mg | 0.069 mg |
| Lycopene | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Phenylalanine | 366 mg | 366 mg | 366 mg | 366 mg | 366 mg |
| Purines | 34.4 mg | 34.4 mg | 34.4 mg | 34.4 mg | 34.4 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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