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Rice bran oil vs. Lard — In-Depth Nutrition Comparison

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How are Rice bran oil and Lard different?

  • Rice bran oil is higher in Vitamin E , Vitamin K, and Polyunsaturated fat, however, Lard is richer in Monounsaturated Fat.
  • Daily need coverage for Vitamin E from Rice bran oil is 211% higher.
  • Rice bran oil has less Saturated Fat.

Oil, rice bran and Lard are the varieties used in this article.

Infographic

Rice bran oil vs Lard infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
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%
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.
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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
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 E Vitamin E +5283.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 42% 37%
Saturated Fat: Sat. Fat 19.7 g
Monounsaturated Fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Lard
1
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 -49.7%
Contains more Poly. FatPolyunsaturated fat +212.5%
Contains more Mono. FatMonounsaturated Fat +14.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice bran oil Lard Opinion
Calories 884kcal 902kcal Lard
Fats 100g 100g
Cholesterol 0mg 95mg Rice bran oil
Vitamin D 102IU Lard
Iron 0.07mg 0mg Rice bran oil
Zinc 0mg 0.11mg Lard
Vitamin E 32.3mg 0.6mg Rice bran oil
Vitamin D 2.5µg Lard
Selenium 0µg 0.2µg Lard
Vitamin K 24.7µg 0µg Rice bran oil
Choline 49.7mg Lard
Saturated Fat 19.7g 39.2g Rice bran oil
Monounsaturated Fat 39.3g 45.1g Lard
Polyunsaturated fat 35g 11.2g Rice bran oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice bran oil Lard
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet Equal
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
54%
Rice bran oil
9%
Lard
Minerals Daily Need Coverage Score
0%
Rice bran oil
0%
Lard

Comparison summary

Which food is lower in Cholesterol?
Rice bran oil
Rice bran oil is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Rice bran oil
Rice bran oil is lower in Saturated Fat (difference - 19.5g)
Which food is richer in minerals?
Lard
Lard is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.