Avocado oil vs. Lard — In-Depth Nutrition Comparison

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Summary of differences between avocado oil and lard

The amount of polyunsaturated fat and monounsaturated fat in avocado oil is higher than in lard.
Lard covers your daily need for saturated fat 138% more than avocado oil.
Avocado oil contains 2 times more monounsaturated fat than lard. While avocado oil contains 70.554g of monounsaturated fat, lard contains only 45.1g.
The amount of saturated fat in avocado oil is lower.

These are the specific foods used in this comparison Oil, avocado and Lard.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Avocado 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Avocado oil

Lard

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%

~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 Vitamin K ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	11.56g	39.2g	126%
Monounsaturated fat	70.554g	45.1g	64%
Cholesterol		95mg	32%
Polyunsaturated fat	13.486g	11.2g	15%
Vitamin D*		102 IU	13%
Vitamin D		2.5µg	13%
Choline		49.7mg	9%
Vitamin E		0.6mg	4%
Calories	884kcal	902kcal	1%
Zinc	0mg	0.11mg	1%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	7.3	1.4	N/A
Selenium	0µg	0.2µg	0%