Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sesame oil vs. Lard — In-Depth Nutrition Comparison

Compare

Significant differences between Sesame oil and Lard

  • Sesame oil has more Vitamin K, Vitamin E , and Polyunsaturated fat, however, Lard is richer in Vitamin D, Choline, and Monounsaturated Fat.
  • Lard covers your daily Saturated Fat needs 125% more than Sesame oil.
  • Sesame oil contains less Saturated Fat.

Specific food types used in this comparison are Oil, sesame, salad or cooking and Lard.

Infographic

Sesame oil 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.
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% 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 ZincZinc +∞%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~0mg
~equal in Calcium ~0mg
~equal in Potassium ~0mg
~equal in Iron ~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% 28% 0% 0% 0% 0% 0% 0% 0% 34% 0% 0.11%
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 +133.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +24750%
~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
15% 42% 44%
Saturated Fat: Sat. Fat 14.2 g
Monounsaturated Fat: Mono. Fat 39.7 g
Polyunsaturated fat: Poly. Fat 41.7 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 -63.8%
Contains more Poly. FatPolyunsaturated fat +272.3%
Contains more Mono. FatMonounsaturated Fat +13.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame 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 Sesame oil Lard Opinion
Calories 884kcal 902kcal Lard
Fats 100g 100g
Cholesterol 0mg 95mg Sesame oil
Vitamin D 0IU 102IU Lard
Zinc 0mg 0.11mg Lard
Vitamin E 1.4mg 0.6mg Sesame oil
Vitamin D 0µg 2.5µg Lard
Selenium 0µg 0.2µg Lard
Vitamin K 13.6µg 0µg Sesame oil
Choline 0.2mg 49.7mg Lard
Saturated Fat 14.2g 39.2g Sesame oil
Monounsaturated Fat 39.7g 45.1g Lard
Polyunsaturated fat 41.7g 11.2g Sesame oil

Which food is preferable for your diet?

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

People also compare

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
5%
Sesame oil
9%
Lard
Minerals Daily Need Coverage Score
0%
Sesame oil
0%
Lard

Comparison summary

Which food is lower in Cholesterol?
Sesame oil
Sesame oil is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Sesame oil
Sesame oil is lower in Saturated Fat (difference - 25g)
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. Sesame oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171016/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.