Palm oil vs. Lard — In-Depth Nutrition Comparison

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What are the differences between palm oil and lard?

Palm oil is higher in vitamin E and vitamin K, yet lard is higher in choline, monounsaturated fat, and polyunsaturated fat.
Palm oil's daily need coverage for vitamin E is 102% more.
The amount of saturated fat in lard is lower.

We used Oil, palm and Lard types in this article.

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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.

Palm oil

Lard

Contains more IronIron

+∞%

Contains more ZincZinc	+∞%
Contains more SeleniumSelenium	+∞%

~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

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.

Palm oil

Lard

Contains more Vitamin EVitamin E	+2556.7%
Contains more Vitamin KVitamin K	+∞%

Contains more CholineCholine

+16466.7%

~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	15.94mg	0.6mg	102%
Saturated fat	49.3g	39.2g	46%
Cholesterol	0mg	95mg	32%
Monounsaturated fat	37g	45.1g	20%
Vitamin D		102IU	13%
Vitamin D		2.5µg	13%
Polyunsaturated fat	9.3g	11.2g	13%
Choline	0.3mg	49.7mg	9%
Vitamin K	8µg	0µg	7%
Calories	884kcal	902kcal	1%
Zinc	0mg	0.11mg	1%
Fats	100g	100g	0%
Iron	0.01mg	0mg	0%
Selenium	0µg	0.2µg	0%