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Lard vs. Vegetable oil — In-Depth Nutrition Comparison

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What are the differences between lard and vegetable oil?

  • Lard is higher in vitamin D* and choline, yet vegetable oil is higher in vitamin E, vitamin K, polyunsaturated fat, and monounsaturated fat.
  • Lard's daily need coverage for saturated fat is 124% more.

We used Lard and Oil, corn, peanut, and olive types in this article.

Infographic

Lard vs Vegetable oil infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more ZincZinc +450%
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 ~0mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Lard
Lard
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 38% 0% 12% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 296% 0% 0% 0% 0% 0% 0% 53% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +2363.3%
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 Lard Vegetable oil DV% diff.
Polyunsaturated fat 11.2g 33.033g 146%
Saturated fat 39.2g 14.367g 113%
Vitamin E 0.6mg 14.78mg 95%
Cholesterol 95mg 0mg 32%
Vitamin K 0µg 21µg 18%
Vitamin D* 102 IU 0 IU 13%
Vitamin D 2.5µg 0µg 13%
Choline 49.7mg 0.2mg 9%
Monounsaturated fat 45.1g 48.033g 7%
Iron 0mg 0.13mg 2%
Calories 902kcal 884kcal 1%
Zinc 0.11mg 0.02mg 1%
Weight per 100 calories 11g 11g N/A
Fats 100g 100g 0%
Unsaturated / Saturated Fat ratio 1.4 5.6 N/A
Selenium 0.2µg 0µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lard
Lard
0
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
~equal in Protein ~0g
~equal in Fats ~100g
~equal in Carbs ~0g
~equal in Water ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lard
Lard
0
41% 47% 12%
Saturated fat: Sat. Fat 39.2 g
Monounsaturated fat: Mono. Fat 45.1 g
Polyunsaturated fat: Poly. Fat 11.2 g
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -63.3%
Contains more Poly. FatPolyunsaturated fat +194.9%
~equal in Monounsaturated fat ~48.033g

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.