Olive oil vs. Lard — In-Depth Nutrition Comparison

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A recap on the 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.

Olive oil

Lard

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%

Contains more ZincZinc	+∞%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+∞%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Manganese ~0mg

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.

Olive oil

Lard

Contains more Vitamin EVitamin E	+2291.7%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin DVitamin D	+∞%
Contains more CholineCholine	+16466.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	13.808g	39.2g	115%
Vitamin E	14.35mg	0.6mg	92%
Monounsaturated fat	72.961g	45.1g	70%
Vitamin K	60.2µg	0µg	50%
Cholesterol	0mg	95mg	32%
Vitamin D	0µg	2.5µg	13%
Vitamin D	0IU	102IU	13%
Choline	0.3mg	49.7mg	9%
Iron	0.56mg	0mg	7%
Polyunsaturated fat	10.523g	11.2g	5%
Calories	884kcal	902kcal	1%
Zinc	0mg	0.11mg	1%
Fats	100g	100g	0%
Calcium	1mg	0mg	0%
Potassium	1mg	0mg	0%
Sodium	2mg	0mg	0%
Selenium	0µg	0.2µg	0%