Lard vs. Palm kernel oil — In-Depth Nutrition Comparison

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A recap on the differences between lard and palm kernel oil

Lard has more vitamin D*, choline, monounsaturated fat, and polyunsaturated fat; however, palm kernel oil is higher in vitamin E and vitamin K.
Palm kernel oil covers your daily saturated fat needs 212% more than lard.

Food varieties used in this article are Lard and Vegetable oil, palm kernel.

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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

Palm kernel 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

Palm kernel oil

Contains more Vitamin DVitamin D

+∞%

Contains more Vitamin EVitamin E	+535%
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	81.5g	192%
Monounsaturated fat	45.1g	11.4g	84%
Polyunsaturated fat	11.2g	1.6g	64%
Cholesterol	95mg	0mg	32%
Vitamin E	0.6mg	3.81mg	21%
Vitamin K	0µg	24.7µg	21%
Vitamin D*	102 IU	0 IU	13%
Vitamin D	2.5µg	0µg	13%
Choline	49.7mg	0.2mg	9%
Calories	902kcal	862kcal	2%
Zinc	0.11mg	0mg	1%
Weight per 100 calories	11g	12g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	1.4	0.16	N/A
Selenium	0.2µg	0µg	0%