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Lard vs. Olive — In-Depth Nutrition Comparison

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A recap on the differences between lard and olive

  • Lard has more fats, vitamin D* and choline; however, olive is higher in iron, copper, fiber, and calcium.
  • Lard covers your daily saturated fat needs 189% more than olive.

Food varieties used in this article are Lard and Olives, ripe, canned (small-extra large).

Infographic

Lard vs Olive infographic
Infographic link

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
Lard
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 3% 0% 0% 0% 1.1%
Olive
Olive
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +350%

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
Lard
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 38% 0% 12% 0% 0% 0% 0% 0% 0% 0% 0%
Olive
Olive
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Lard Olive DV% diff.
Saturated fat 39.2g 1.415g 172%
Fats 100g 10.68g 137%
Monounsaturated fat 45.1g 7.888g 93%
Polyunsaturated fat 11.2g 0.911g 69%
Iron 0mg 3.3mg 41%
Calories 902kcal 115kcal 39%
Cholesterol 95mg 0mg 32%
Sodium 0mg 735mg 32%
Copper 0mg 0.251mg 28%
Vitamin D* 102 IU 0 IU 13%
Vitamin D 2.5µg 0µg 13%
Fiber 0g 3.2g 13%
Calcium 0mg 88mg 9%
Vitamin E 0.6mg 1.65mg 7%
Choline 49.7mg 10.3mg 7%
Protein 0g 0.84g 2%
Carbs 0g 6.26g 2%
Vitamin A 0µg 20µg 2%
Vitamin C 0mg 0.9mg 1%
Magnesium 0mg 4mg 1%
Zinc 0.11mg 0.22mg 1%
Manganese 0mg 0.02mg 1%
Selenium 0.2µg 0.9µg 1%
Vitamin B6 0mg 0.009mg 1%
Vitamin K 0µg 1.4µg 1%
Weight per 100 calories 11g 87g N/A
Unsaturated / Saturated Fat ratio 1.4 6.2 N/A
Net carbs 0g 3.06g N/A
Potassium 0mg 8mg 0%
Phosphorus 0mg 3mg 0%
Vitamin B1 0mg 0.003mg 0%
Vitamin B3 0mg 0.037mg 0%
Vitamin B5 0mg 0.015mg 0%
Threonine 0mg 0.026mg 0%
Isoleucine 0mg 0.031mg 0%
Leucine 0mg 0.05mg 0%
Lysine 0mg 0.032mg 0%
Methionine 0mg 0.012mg 0%
Phenylalanine 0mg 0.029mg 0%
Valine 0mg 0.038mg 0%
Histidine 0mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lard
Lard
1
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more FatsFats +836.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lard
Lard
2
41% 47% 12%
Saturated fat: Sat. Fat 39.2 g
Monounsaturated fat: Mono. Fat 45.1 g
Polyunsaturated fat: Poly. Fat 11.2 g
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +471.8%
Contains more Poly. FatPolyunsaturated fat +1129.4%
Contains less Sat. FatSaturated fat -96.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171401/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.