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.

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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

Olive oil

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

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

~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.

Lard

Olive oil

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

Contains more Vitamin EVitamin E	+2291.7%
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	13.808g	115%
Vitamin E	0.6mg	14.35mg	92%
Monounsaturated fat	45.1g	72.961g	70%
Vitamin K	0µg	60.2µg	50%
Cholesterol	95mg	0mg	32%
Vitamin D	2.5µg	0µg	13%
Vitamin D	102IU	0IU	13%
Choline	49.7mg	0.3mg	9%
Iron	0mg	0.56mg	7%
Polyunsaturated fat	11.2g	10.523g	5%
Calories	902kcal	884kcal	1%
Zinc	0.11mg	0mg	1%
Fats	100g	100g	0%
Calcium	0mg	1mg	0%
Potassium	0mg	1mg	0%
Sodium	0mg	2mg	0%
Selenium	0.2µg	0µg	0%