Lard vs. Canola oil — In-Depth Nutrition Comparison

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The main differences between lard and canola oil

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

Food types used in this article are Lard and Oil, canola.

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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.

Lard

Canola oil

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.

Lard

Canola oil

Contains more Vitamin DVitamin D

+∞%

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

~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	39.2g	7.365g	145%
Polyunsaturated fat	11.2g	28.142g	113%
Vitamin E	0.6mg	17.46mg	112%
Omega-6 (Linoleic acid)		18.64g	110%
Vitamin K	0µg	71.3µg	59%
Monounsaturated fat	45.1g	63.276g	45%
Cholesterol	95mg	0mg	32%
Vitamin D*	102 IU	0 IU	13%
Vitamin D	2.5µg	0µg	13%
Choline	49.7mg	0.2mg	9%
Calories	902kcal	884kcal	1%
Zinc	0.11mg	0mg	1%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	1.4	12	N/A
Selenium	0.2µg	0µg	0%
Trans fat		0.395g	N/A