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  6. Margarine vs. Lard

Margarine vs. Lard — In-Depth Nutrition Comparison

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How are Margarine and Lard different?

  • Margarine is higher in Vitamin A RAE, Vitamin K, Vitamin E , and Polyunsaturated fat, however, Lard is richer in Vitamin D, Choline, and Monounsaturated Fat.
  • Daily need coverage for Saturated Fat from Lard is 120% higher.
  • Margarine has less Saturated Fat.

Margarine, regular, 80% fat, composite, stick, without salt and Lard are the varieties used in this article.

Infographic

Margarine vs Lard infographic
Infographic link

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.
Margarine
Margarine
5
:
4
Lard
Lard
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains less Sodium -100%
Contains more Zinc +∞%
Contains more Selenium +∞%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Lard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 3% 0% 0% 2%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains less Sodium -100%
Contains more Zinc +∞%
Contains more Selenium +∞%

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.
Margarine
Margarine
10
:
2
Lard
Lard
Contains more Vitamin A +∞%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Lard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 75% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Margarine
Margarine
4
:
1
Lard
Lard
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +23.9%
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Lard
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Margarine
Margarine
2
:
1
Lard
Lard
Contains less Saturated Fat -61.3%
Contains more Polyunsaturated fat +117%
Contains more Monounsaturated Fat +16%
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Lard
41% 47% 12%
Saturated Fat: 39.2 g
Monounsaturated Fat: 45.1 g
Polyunsaturated fat: 11.2 g
Contains less Saturated Fat -61.3%
Contains more Polyunsaturated fat +117%
Contains more Monounsaturated Fat +16%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Margarine Lard
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Margarine Lard Opinion
Net carbs 0.7g 0g Margarine
Protein 0.16g 0g Margarine
Fats 80.71g 100g Lard
Carbs 0.7g 0g Margarine
Calories 717kcal 902kcal Lard
Calcium 3mg 0mg Margarine
Iron 0.06mg 0mg Margarine
Magnesium 3mg 0mg Margarine
Phosphorus 5mg 0mg Margarine
Potassium 18mg 0mg Margarine
Sodium 2mg 0mg Lard
Zinc 0mg 0.11mg Lard
Selenium 0µg 0.2µg Lard
Vitamin A 3577IU 0IU Margarine
Vitamin A RAE 819µg 0µg Margarine
Vitamin E 9mg 0.6mg Margarine
Vitamin D 0IU 102IU Lard
Vitamin D 0µg 2.5µg Lard
Vitamin C 0.2mg 0mg Margarine
Vitamin B1 0.01mg 0mg Margarine
Vitamin B2 0.037mg 0mg Margarine
Vitamin B3 0.023mg 0mg Margarine
Vitamin B6 0.009mg 0mg Margarine
Folate 1µg 0µg Margarine
Vitamin B12 0.1µg 0µg Margarine
Vitamin K 93µg 0µg Margarine
Cholesterol 0mg 95mg Margarine
Trans Fat 14.89g Lard
Saturated Fat 15.189g 39.2g Margarine
Omega-3 - DPA 0.006g 0g Margarine
Monounsaturated Fat 38.877g 45.1g Lard
Polyunsaturated fat 24.302g 11.2g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Lard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
55%
Margarine
7%
Lard
Minerals Daily Need Coverage Score
1%
Margarine
0%
Lard

Comparison summary

Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Margarine
Margarine is lower in Saturated Fat (difference - 24.011g)
Which food is richer in minerals?
Margarine
Margarine is relatively richer in minerals
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food contains less Sodium?
Lard
Lard contains less Sodium (difference - 2mg)
Which food is cheaper?
Lard
Lard is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/nutrients
  2. Lard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171401/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.