Lard vs. Coconut oil — In-Depth Nutrition Comparison

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How are lard and coconut oil 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 and Oil, coconut 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.

Lard

Coconut oil

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

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

~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.

Lard

Coconut oil

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

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