| Eye Sting & PungencyThe tearing sensation when you cook or eat | 🟢 Zero — no sting, ever | 🔴 Very high — eyes water badly | ⚪ None | 🟡 Mild |
| Extraction MethodHow oil is separated from seeds matters hugely | ✓ Cold-pressed Kachi Ghani | ✗ Mostly heat-extracted | ✗ Chemical solvent (hexane) | ✗ Usually heat-pressed |
| Process TemperatureHigh heat destroys vitamins, antioxidants & good fats | ✓ <50°C — everything preserved | ⚠ 60–90°C — some loss | ✗ 200°C+ — nutrients destroyed | ⚠ 180°C+ — significant loss |
| Erucic AcidA fatty acid linked to heart muscle concerns at high doses — heavily regulated globally | ✓ Engineered out — 0% | ✗ 28–42% — dangerously high | ✓ None | ✓ None |
| Omega-3 (ALA)Anti-inflammatory fat your body can't make — reduces heart & joint risk | 🟢 ~6% — full benefit, no erucic offset | 🟡 ~6% — benefit offset by erucic acid | 🔴 <1% — almost none | 🔴 <1% — almost none |
| Heart-Healthy MUFA (Oleic)The fat that makes olive oil good for the heart — the higher, the better | 🟢 ~59% — highest of any mustard oil | 🔴 ~25% — erucic acid takes its place | 🟡 ~23% | 🟢 ~48% |
| Chemical AdditivesSolvents, bleaches & deodorants used in refining — none of which belong in food | ✓ Zero — absolutely nothing added | ⚠ Minimal additives | ✗ Hexane, bleach, deodorants | ⚠ Some processing aids |
| Smoke PointThe temperature at which oil starts breaking down & releasing harmful compounds | ✓ ~250°C — safe for all Indian cooking | ✓ ~250°C | ⚠ ~230°C | ⚠ ~220°C |
| Taste & AromaHow much it affects the natural flavour of your dish | 🟢 Pure & mild — food flavour shines | 🔴 Sharp & pungent — overpowers everything | ⚪ Tasteless, neutral | 🟡 Mild nutty undertone |
| Vitamins RetainedFat-soluble vitamins survive cold-press but are destroyed by heat & chemicals | ✓ Vitamin E & K fully preserved | ⚠ Partially retained | ✗ Mostly destroyed | ⚠ Partially retained |
| Works Best ForThe cooking styles where each oil performs well | Everything — dal, sabzi, tadka, salads, marinades, baking | Strong curries & pickles only | High-heat deep frying only | Stir-fry, salads, light cooking |
