Canola oil vs. Lard — In-Depth Nutrition Comparison

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The main differences between canola oil and lard

Canola oil has more vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat; however, lard has more vitamin D* and choline.
Daily need coverage for saturated fat for lard is 159% higher.
Canola oil is lower in saturated fat.

Food types used in this article are Oil, canola 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.

Canola 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.

Canola oil

Lard

Contains more Vitamin EVitamin E	+2810%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin DVitamin D

+∞%

~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.
Omega-3 (ALA)	9.137g		571%
Saturated fat	7.365g	39.2g	145%
Polyunsaturated fat	28.142g	11.2g	113%
Vitamin E	17.46mg	0.6mg	112%
Omega-6 (Linoleic acid)	18.64g		110%
Vitamin K	71.3µg	0µg	59%
Monounsaturated fat	63.276g	45.1g	45%
Cholesterol	0mg	95mg	32%
Vitamin D*	0 IU	102 IU	13%
Vitamin D	0µg	2.5µg	13%
Choline	0.2mg	49.7mg	9%
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	12	1.4	N/A
Selenium	0µg	0.2µg	0%
Trans fat	0.395g		N/A