Olive oil vs. Lard — In-Depth Nutrition Comparison
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A recap on differences between Olive oil and Lard
- Olive oil has more Vitamin E, Vitamin K, Iron, and Monounsaturated Fat, however, Lard is higher in Vitamin D, Choline, and Polyunsaturated fat.
- Lard covers your daily Saturated Fat needs 127% more than Olive oil.
- Olive oil has less Saturated Fat.
Food varieties used in this article are Oil, olive, salad or cooking and Lard.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more ZincZinc | +∞% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +2291.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more CholineCholine | +16466.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
~equal in
Protein
~0g
~equal in
Fats
~100g
~equal in
Carbs
~0g
~equal in
Water
~0g
~equal in
Other
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -64.8% |
| Contains more Mono. FatMonounsaturated Fat | +61.8% |
~equal in
Polyunsaturated fat
~11.2g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 884kcal | 902kcal |
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| Fats | 100g | 100g | |
| Cholesterol | 0mg | 95mg |
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| Vitamin D | 0IU | 102IU |
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| Calcium | 1mg | 0mg |
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| Potassium | 1mg | 0mg |
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| Iron | 0.56mg | 0mg |
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| Zinc | 0mg | 0.11mg |
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| Sodium | 2mg | 0mg |
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| Vitamin E | 14.35mg | 0.6mg |
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| Vitamin D | 0µg | 2.5µg |
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| Selenium | 0µg | 0.2µg |
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| Vitamin K | 60.2µg | 0µg |
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| Choline | 0.3mg | 49.7mg |
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| Saturated Fat | 13.808g | 39.2g |
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| Monounsaturated Fat | 72.961g | 45.1g |
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| Polyunsaturated fat | 10.523g | 11.2g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
9%
Minerals Daily Need Coverage Score
2%
0%
Comparison summary
Which food is lower in Cholesterol?
Olive oil is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Olive oil is lower in Saturated Fat (difference - 25.392g)
Which food contains less Sodium?
Lard contains less Sodium (difference - 2mg)
Which food is cheaper?
Lard is cheaper (difference - $1.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.