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Lard vs. Olive oil — In-Depth Nutrition Comparison

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A recap on differences between Lard and Olive oil

  • Lard has more Vitamin D, Choline, and Polyunsaturated fat, however, Olive oil is higher in Vitamin E , Vitamin K, Iron, and Monounsaturated Fat.
  • Lard covers your daily Saturated Fat needs 127% more than Olive oil.

Food varieties used in this article are Lard and Oil, olive, salad or cooking.

Infographic

Lard vs Olive oil 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.
Lard
Lard
3
:
3
Olive oil
Olive oil
Contains less Sodium -100%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Potassium +∞%
Lard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 3% 0% 0% 2%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains less Sodium -100%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Potassium +∞%

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
Lard
1
:
2
Olive oil
Olive oil
Contains more Vitamin D +∞%
Contains more Vitamin E +2291.7%
Contains more Vitamin K +∞%
Lard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 75% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin D +∞%
Contains more Vitamin E +2291.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lard
Lard
0
:
0
Olive oil
Olive oil
Equal in Fats - 100
Lard
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Equal in Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lard
Lard
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -64.8%
Contains more Monounsaturated Fat +61.8%
Equal in Polyunsaturated fat - 10.523
Lard
41% 47% 12%
Saturated Fat: 39.2 g
Monounsaturated Fat: 45.1 g
Polyunsaturated fat: 11.2 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -64.8%
Contains more Monounsaturated Fat +61.8%
Equal in Polyunsaturated fat - 10.523

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lard Olive oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lard Olive oil Opinion
Fats 100g 100g
Calories 902kcal 884kcal Lard
Calcium 0mg 1mg Olive oil
Iron 0mg 0.56mg Olive oil
Potassium 0mg 1mg Olive oil
Sodium 0mg 2mg Lard
Zinc 0.11mg 0mg Lard
Selenium 0.2µg 0µg Lard
Vitamin E 0.6mg 14.35mg Olive oil
Vitamin D 102IU 0IU Lard
Vitamin D 2.5µg 0µg Lard
Vitamin K 0µg 60.2µg Olive oil
Cholesterol 95mg 0mg Olive oil
Saturated Fat 39.2g 13.808g Olive oil
Monounsaturated Fat 45.1g 72.961g Olive oil
Polyunsaturated fat 11.2g 10.523g Lard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lard Olive oil
Low Fats diet Equal
Low Carbs diet Equal
Low Calories diet ok
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
7%
Lard
36%
Olive oil
Minerals Daily Need Coverage Score
0%
Lard
2%
Olive oil

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Olive oil
Olive oil is lower in Saturated Fat (difference - 25.392g)
Which food contains less Sodium?
Lard
Lard contains less Sodium (difference - 2mg)
Which food is cheaper?
Lard
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171401/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.