Lard vs. Palm kernel oil — In-Depth Nutrition Comparison

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A recap on differences between lard and palm kernel oil

Lard has more vitamin D, choline, monounsaturated fat, and polyunsaturated fat; however, palm kernel oil is higher in vitamin E and vitamin K.
Palm kernel oil covers your daily saturated fat needs 212% more than lard.

Food varieties used in this article are Lard and Vegetable oil, palm kernel.

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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

Palm kernel 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

Palm kernel oil

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

Contains more Vitamin EVitamin E	+535%
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	81.5g	192%
Monounsaturated fat	45.1g	11.4g	84%
Polyunsaturated fat	11.2g	1.6g	64%
Cholesterol	95mg	0mg	32%
Vitamin E	0.6mg	3.81mg	21%
Vitamin K	0µg	24.7µg	21%
Vitamin D	102IU	0IU	13%
Vitamin D	2.5µg	0µg	13%
Choline	49.7mg	0.2mg	9%
Calories	902kcal	862kcal	2%
Zinc	0.11mg	0mg	1%
Fats	100g	100g	0%
Selenium	0.2µg	0µg	0%