Lard vs. Canola oil — In-Depth Nutrition Comparison

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The main differences between lard and canola oil

Lard has more vitamin D and choline; however, canola oil has more vitamin E, vitamin K, polyunsaturated fat, and monounsaturated fat.
Daily need coverage for saturated fat for lard is 159% higher.

Food types used in this article are Lard and Oil, canola.

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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.

Lard

Canola oil

Contains more ZincZinc	+∞%
Contains more SeleniumSelenium	+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~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.

Lard

Canola oil

Contains more Vitamin DVitamin D	+∞%
Contains more CholineCholine	+24750%

Contains more Vitamin EVitamin E	+2810%
Contains more Vitamin KVitamin K	+∞%

~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	39.2g	7.365g	145%
Polyunsaturated fat	11.2g	28.142g	113%
Vitamin E	0.6mg	17.46mg	112%
Vitamin K	0µg	71.3µg	59%
Monounsaturated fat	45.1g	63.276g	45%
Cholesterol	95mg	0mg	32%
Vitamin D	102IU	0IU	13%
Vitamin D	2.5µg	0µg	13%
Choline	49.7mg	0.2mg	9%
Calories	902kcal	884kcal	1%
Zinc	0.11mg	0mg	1%
Fats	100g	100g	0%
Selenium	0.2µg	0µg	0%
Trans fat		0.395g	N/A
Omega-3 - ALA		9.137g	N/A
Omega-6 - Linoleic acid		18.64g	N/A