Soybean oil vs. Lard — In-Depth Nutrition Comparison

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What are the main differences between soybean oil and lard?

Soybean oil is richer in vitamin E, vitamin K, and polyunsaturated fat, yet lard is richer in vitamin D, choline, and monounsaturated fat.
Lard's daily need coverage for saturated fat is 122% higher.
Soybean oil contains less saturated fat.

We used Oil, soybean, salad or cooking, (partially hydrogenated) and Lard types in this comparison.

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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.

Soybean oil

Lard

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.

Soybean oil

Lard

Contains more Vitamin EVitamin E	+1250%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin DVitamin D	+∞%
Contains more CholineCholine	+24750%

~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.
Polyunsaturated fat	37.6g	11.2g	176%
Saturated fat	14.9g	39.2g	110%
Vitamin E	8.1mg	0.6mg	50%
Cholesterol	0mg	95mg	32%
Vitamin K	24.7µg	0µg	21%
Vitamin D	0IU	102IU	13%
Vitamin D	0µg	2.5µg	13%
Choline	0.2mg	49.7mg	9%
Monounsaturated fat	43g	45.1g	5%
Calories	884kcal	902kcal	1%
Zinc	0mg	0.11mg	1%
Fats	100g	100g	0%
Selenium	0µg	0.2µg	0%