Olive oil vs. Lard — In-Depth Nutrition Comparison

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A recap on the differences between olive oil and lard

Olive oil has more vitamin E, vitamin K, iron, and monounsaturated fat; however, lard is higher in vitamin D*, choline, and polyunsaturated fat.
Lard covers your daily saturated fat needs 127% more than olive oil.
Olive oil has less saturated fat.

Food varieties used in this article are Oil, olive, salad or cooking 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.

Olive oil

Lard

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

Contains more ZincZinc	+∞%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+∞%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~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.

Olive oil

Lard

Contains more Vitamin EVitamin E	+2291.7%
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.
Saturated fat	13.808g	39.2g	115%
Vitamin E	14.35mg	0.6mg	92%
Monounsaturated fat	72.961g	45.1g	70%
Vitamin K	60.2µg	0µg	50%
Cholesterol	0mg	95mg	32%
Vitamin D*	0 IU	102 IU	13%
Vitamin D	0µg	2.5µg	13%
Choline	0.3mg	49.7mg	9%
Iron	0.56mg	0mg	7%
Polyunsaturated fat	10.523g	11.2g	5%
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	6	1.4	N/A
Calcium	1mg	0mg	0%
Potassium	1mg	0mg	0%
Sodium	2mg	0mg	0%
Selenium	0µg	0.2µg	0%