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  6. Olive vs. Lard

Olive vs. Lard — In-Depth Nutrition Comparison

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A recap on differences between Olive and Lard

  • Olive has more Iron, Copper, Fiber, Calcium, and Vitamin E, however, Lard is higher in Vitamin D, and Choline.
  • Lard covers your daily Saturated Fat needs 189% more than Olive.
  • Lard has less Sodium.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Lard.

Infographic

Olive 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.
Olive
Olive
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Lard
Lard
1
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -100%

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.
Olive
Olive
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Lard
Lard
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 12% 75% 0% 0% 0% 0% 0% 0% 0% 0% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +382.5%
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Lard
Lard
1
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +836.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Lard
Lard
2
41% 47% 12%
Saturated Fat: Sat. Fat 39.2 g
Monounsaturated Fat: Mono. Fat 45.1 g
Polyunsaturated fat: Poly. Fat 11.2 g
Contains less Sat. FatSaturated Fat -96.4%
Contains more Mono. FatMonounsaturated Fat +471.8%
Contains more Poly. FatPolyunsaturated fat +1129.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Lard Opinion
Calories 115kcal 902kcal Lard
Protein 0.84g 0g Olive
Fats 10.68g 100g Lard
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 0g Olive
Carbs 6.26g 0g Olive
Cholesterol 0mg 95mg Olive
Vitamin D 0IU 102IU Lard
Magnesium 4mg 0mg Olive
Calcium 88mg 0mg Olive
Potassium 8mg 0mg Olive
Iron 3.3mg 0mg Olive
Fiber 3.2g 0g Olive
Copper 0.251mg 0mg Olive
Zinc 0.22mg 0.11mg Olive
Phosphorus 3mg 0mg Olive
Sodium 735mg 0mg Lard
Vitamin A 403IU 0IU Olive
Vitamin A 20µg 0µg Olive
Vitamin E 1.65mg 0.6mg Olive
Vitamin D 0µg 2.5µg Lard
Manganese 0.02mg 0mg Olive
Selenium 0.9µg 0.2µg Olive
Vitamin B1 0.003mg 0mg Olive
Vitamin B3 0.037mg 0mg Olive
Vitamin B5 0.015mg 0mg Olive
Vitamin B6 0.009mg 0mg Olive
Vitamin K 1.4µg 0µg Olive
Choline 10.3mg 49.7mg Lard
Saturated Fat 1.415g 39.2g Olive
Monounsaturated Fat 7.888g 45.1g Lard
Polyunsaturated fat 0.911g 11.2g Lard
Threonine 0.026mg 0mg Olive
Isoleucine 0.031mg 0mg Olive
Leucine 0.05mg 0mg Olive
Lysine 0.032mg 0mg Olive
Methionine 0.012mg 0mg Olive
Phenylalanine 0.029mg 0mg Olive
Valine 0.038mg 0mg Olive
Histidine 0.023mg 0mg Olive

Which food is preferable for your diet?

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

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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
6%
Olive
9%
Lard
Minerals Daily Need Coverage Score
35%
Olive
0%
Lard

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 37.785g)
Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food is richer in vitamins?
Olive
Olive is relatively richer in vitamins
Which food contains less Sodium?
Lard
Lard contains less Sodium (difference - 735mg)
Which food is lower in glycemic index?
Lard
Lard is lower in glycemic index (difference - 0)
Which food is cheaper?
Lard
Lard is cheaper (difference - $3.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.