Lard vs. Palm oil — In-Depth Nutrition Comparison

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What are the differences between lard and palm oil?

Lard is higher in choline, monounsaturated fat, and polyunsaturated fat, yet palm oil is higher in vitamin E and vitamin K.
Palm oil's daily need coverage for vitamin E is 102% more.

We used Lard and Oil, palm types 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

Palm oil

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

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

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 oil

Contains more Vitamin DVitamin D

+∞%

Contains more Vitamin EVitamin E	+2556.7%
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.
Vitamin E	0.6mg	15.94mg	102%
Saturated fat	39.2g	49.3g	46%
Cholesterol	95mg	0mg	32%
Monounsaturated fat	45.1g	37g	20%
Vitamin D*	102 IU		13%
Vitamin D	2.5µg		13%
Polyunsaturated fat	11.2g	9.3g	13%
Choline	49.7mg	0.3mg	9%
Vitamin K	0µg	8µg	7%
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	0.94	N/A
Iron	0mg	0.01mg	0%
Selenium	0.2µg	0µg	0%