Olive oil vs. Lard — In-Depth Nutrition Comparison
Compare
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.
Infographic
Infographic link
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
Calcium
+∞%
Contains
more
Iron
+∞%
Contains
more
Potassium
+∞%
Contains
less
Sodium
-100%
Contains
more
Zinc
+∞%
Contains
more
Selenium
+∞%
Contains
more
Calcium
+∞%
Contains
more
Iron
+∞%
Contains
more
Potassium
+∞%
Contains
less
Sodium
-100%
Contains
more
Zinc
+∞%
Contains
more
Selenium
+∞%
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 E
+2291.7%
Contains
more
Vitamin K
+∞%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin E
+2291.7%
Contains
more
Vitamin K
+∞%
Contains
more
Vitamin D
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-64.8%
Contains
more
Monounsaturated Fat
+61.8%
Equal in Polyunsaturated fat - 11.2
Contains
less
Saturated Fat
-64.8%
Contains
more
Monounsaturated Fat
+61.8%
Equal in Polyunsaturated fat - 11.2
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Fats | 100g | 100g | |
| Calories | 884kcal | 902kcal |
|
| Calcium | 1mg | 0mg |
|
| Iron | 0.56mg | 0mg |
|
| Potassium | 1mg | 0mg |
|
| Sodium | 2mg | 0mg |
|
| Zinc | 0mg | 0.11mg |
|
| Selenium | 0µg | 0.2µg |
|
| Vitamin E | 14.35mg | 0.6mg |
|
| Vitamin D | 0IU | 102IU |
|
| Vitamin D | 0µg | 2.5µg |
|
| Vitamin K | 60.2µg | 0µg |
|
| Cholesterol | 0mg | 95mg |
|
| Saturated Fat | 13.808g | 39.2g |
|
| Monounsaturated Fat | 72.961g | 45.1g |
|
| Polyunsaturated fat | 10.523g | 11.2g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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
36%
7%
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.