Lard vs. Soybean oil — In-Depth Nutrition Comparison

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What are the main differences between lard and soybean oil?

Lard is richer in vitamin D, choline, and monounsaturated fat, yet soybean oil is richer in vitamin E, vitamin K, and polyunsaturated fat.
Lard's daily need coverage for saturated fat is 122% higher.

We used Lard and Oil, soybean, salad or cooking, (partially hydrogenated) types in this comparison.

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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

Soybean 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 ~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

Soybean oil

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

Contains more Vitamin EVitamin E	+1250%
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.
Polyunsaturated fat	11.2g	37.6g	176%
Saturated fat	39.2g	14.9g	110%
Vitamin E	0.6mg	8.1mg	50%
Cholesterol	95mg	0mg	32%
Vitamin K	0µg	24.7µg	21%
Vitamin D	102IU	0IU	13%
Vitamin D	2.5µg	0µg	13%
Choline	49.7mg	0.2mg	9%
Monounsaturated fat	45.1g	43g	5%
Calories	902kcal	884kcal	1%
Zinc	0.11mg	0mg	1%
Fats	100g	100g	0%
Selenium	0.2µg	0µg	0%