Lard vs. Safflower oil — In-Depth Nutrition Comparison

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Summary of differences between lard and safflower oil

Lard has more vitamin D and choline, while safflower oil has more vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat.
Safflower oil covers your daily need for vitamin E, 223% more than lard.

These are the specific foods used in this comparison Lard and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce).

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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

Safflower 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

Safflower oil

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

Contains more Vitamin EVitamin E	+5583.3%
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	34.1mg	223%
Saturated fat	39.2g	7.541g	144%
Monounsaturated fat	45.1g	75.221g	75%
Cholesterol	95mg	0mg	32%
Vitamin D	102IU	0IU	13%
Vitamin D	2.5µg	0µg	13%
Polyunsaturated fat	11.2g	12.82g	11%
Choline	49.7mg	0.2mg	9%
Vitamin K	0µg	7.1µg	6%
Calories	902kcal	884kcal	1%
Zinc	0.11mg	0mg	1%
Fats	100g	100g	0%
Selenium	0.2µg	0µg	0%
Trans fat		0.096g	N/A
Omega-3 - ALA		0.096g	N/A
Omega-6 - Linoleic acid		12.724g	N/A