Lard vs. Palm oil — In-Depth Nutrition Comparison

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What are the differences between lard and palm oil?

Lard is higher in choline, monounsaturated fat, and polyunsaturated fat, yet palm oil is higher in vitamin E and vitamin K.
Palm oil's daily need coverage for vitamin E is 102% more.

We used Lard and Oil, palm types in this article.

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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 oil

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

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

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 oil

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

Contains more Vitamin EVitamin E	+2556.7%
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.
Vitamin E	0.6mg	15.94mg	102%
Saturated fat	39.2g	49.3g	46%
Cholesterol	95mg	0mg	32%
Monounsaturated fat	45.1g	37g	20%
Vitamin D	102IU		13%
Vitamin D	2.5µg		13%
Polyunsaturated fat	11.2g	9.3g	13%
Choline	49.7mg	0.3mg	9%
Vitamin K	0µg	8µg	7%
Calories	902kcal	884kcal	1%
Zinc	0.11mg	0mg	1%
Fats	100g	100g	0%
Iron	0mg	0.01mg	0%
Selenium	0.2µg	0µg	0%