Lard vs. Olive oil — In-Depth Nutrition Comparison

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A recap on the differences between lard and olive oil

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

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

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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

Olive oil

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

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

~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.

Lard

Olive oil

Contains more Vitamin DVitamin D

+∞%

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