Coconut oil vs. Lard — In-Depth Nutrition Comparison

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How are coconut oil and lard different?

Lard has more vitamin D*, choline, monounsaturated fat, and polyunsaturated fat than coconut oil.
Daily need coverage for saturated fat for coconut oil is 216% higher.
Lard has less saturated fat.

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

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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.

Coconut oil

Lard

Contains more CalciumCalcium	+∞%
Contains more IronIron	+∞%

Contains more ZincZinc	+450%
Contains more SeleniumSelenium	+∞%

~equal in Magnesium ~0mg

~equal in Potassium ~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.

Coconut oil

Lard

Contains more Vitamin KVitamin K

+∞%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+445.5%

~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.
Saturated fat	82.475g	39.2g	197%
Monounsaturated fat	6.332g	45.1g	97%
Polyunsaturated fat	1.702g	11.2g	63%
Cholesterol	0mg	95mg	32%
Vitamin D*	0 IU	102 IU	13%
Vitamin D	0µg	2.5µg	13%
Omega-6 (Linoleic acid)	1.676g		10%
Choline	0.3mg	49.7mg	9%
Vitamin E	0.11mg	0.6mg	3%
Calories	892kcal	902kcal	1%
Fats	99.06g	100g	1%
Iron	0.05mg	0mg	1%
Zinc	0.02mg	0.11mg	1%
Vitamin K	0.6µg	0µg	1%
Omega-3 (ALA)	0.019g		1%
Weight per 100 calories	11g	11g	N/A
Unsaturated / Saturated Fat ratio	0.1	1.4	N/A
Calcium	1mg	0mg	0%
Selenium	0µg	0.2µg	0%
Trans fat	0.028g		N/A