| Eye Sting & PungencyThe tearing sensation when you cook or eat | π’ Zero β no sting, ever | π΄ Very high β eyes water badly | βͺ None | π‘ Mild |
| Extraction MethodHow oil is separated from seeds matters hugely | β Cold-pressed Kachi Ghani | β Mostly heat-extracted | β Chemical solvent (hexane) | β Usually heat-pressed |
| Process TemperatureHigh heat destroys vitamins, antioxidants & good fats | β <50Β°C β everything preserved | β 60β90Β°C β some loss | β 200Β°C+ β nutrients destroyed | β 180Β°C+ β significant loss |
| Erucic AcidA fatty acid linked to heart muscle concerns at high doses β heavily regulated globally | β Engineered out β 0% | β 28β42% β dangerously high | β None | β None |
| Omega-3 (ALA)Anti-inflammatory fat your body can't make β reduces heart & joint risk | π’ ~6% β full benefit, no erucic offset | π‘ ~6% β benefit offset by erucic acid | π΄ <1% β almost none | π΄ <1% β almost none |
| Heart-Healthy MUFA (Oleic)The fat that makes olive oil good for the heart β the higher, the better | π’ ~59% β highest of any mustard oil | π΄ ~25% β erucic acid takes its place | π‘ ~23% | π’ ~48% |
| Chemical AdditivesSolvents, bleaches & deodorants used in refining β none of which belong in food | β Zero β absolutely nothing added | β Minimal additives | β Hexane, bleach, deodorants | β Some processing aids |
| Smoke PointThe temperature at which oil starts breaking down & releasing harmful compounds | β ~250Β°C β safe for all Indian cooking | β ~250Β°C | β ~230Β°C | β ~220Β°C |
| Taste & AromaHow much it affects the natural flavour of your dish | π’ Pure & mild β food flavour shines | π΄ Sharp & pungent β overpowers everything | βͺ Tasteless, neutral | π‘ Mild nutty undertone |
| Vitamins RetainedFat-soluble vitamins survive cold-press but are destroyed by heat & chemicals | β Vitamin E & K fully preserved | β Partially retained | β Mostly destroyed | β Partially retained |
| Works Best ForThe cooking styles where each oil performs well | Everything β dal, sabzi, tadka, salads, marinades, baking | Strong curries & pickles only | High-heat deep frying only | Stir-fry, salads, light cooking |
