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  6. Lard vs. Flaxseed oil

Lard vs. Flaxseed oil — In-Depth Nutrition Comparison

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How are lard and flaxseed oil different?

  • Lard is higher in monounsaturated fat; however, flaxseed oil is richer in copper, manganese, and polyunsaturated fat.
  • Daily need coverage for saturated fat for lard is 151% higher.

Lard and Oil, flaxseed, contains added sliced flaxseed are the varieties used in this article.

Infographic

Lard vs Flaxseed 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 3% 0% 0% 0% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +181.8%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 12% 38% 0% 0% 0% 0% 0% 0% 0% 0% 27%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +18.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Lard Flaxseed oil DV% diff.
Polyunsaturated fat 11.2g 64.876g 358%
Saturated fat 39.2g 9.047g 137%
Monounsaturated fat 45.1g 20.634g 61%
Cholesterol 95mg 0mg 32%
Vitamin D 2.5µg 13%
Vitamin D 102IU 13%
Choline 49.7mg 9%
Copper 0mg 0.067mg 7%
Manganese 0mg 0.141mg 6%
Magnesium 0mg 15mg 4%
Iron 0mg 0.34mg 4%
Phosphorus 0mg 27mg 4%
Vitamin K 0µg 3.3µg 3%
Fats 100g 99.01g 2%
Zinc 0.11mg 0.31mg 2%
Calories 902kcal 878kcal 1%
Vitamin E 0.6mg 0.71mg 1%
Protein 0g 0.37g 1%
Potassium 0mg 31mg 1%
Calcium 0mg 9mg 1%
Carbs 0g 0.39g 0%
Net carbs 0g 0.39g N/A
Sodium 0mg 6mg 0%
Selenium 0.2µg 0%
Trans fat 0.184g N/A
Omega-3 - ALA 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.034g N/A
Omega-6 - Linoleic acid 15.679g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lard
Lard
1
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Fats ~99.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lard
Lard
1
41% 47% 12%
Saturated fat: Sat. Fat 39.2 g
Monounsaturated fat: Mono. Fat 45.1 g
Polyunsaturated fat: Poly. Fat 11.2 g
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains more Mono. FatMonounsaturated fat +118.6%
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated fat +479.3%

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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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.