Lard vs. Safflower oil — In-Depth Nutrition Comparison

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Summary of differences between lard and safflower oil

Lard has more vitamin D* and choline, while safflower oil has more vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat.
Safflower oil covers your daily need for vitamin E 223% more than lard.

These are the specific foods used in this comparison Lard and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce).

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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

Safflower 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

Safflower oil

Contains more Vitamin DVitamin D

+∞%

Contains more Vitamin EVitamin E	+5583.3%
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	34.1mg	223%
Saturated fat	39.2g	7.541g	144%
Monounsaturated fat	45.1g	75.221g	75%
Omega-6 (Linoleic acid)		12.724g	75%
Cholesterol	95mg	0mg	32%
Vitamin D*	102 IU	0 IU	13%
Vitamin D	2.5µg	0µg	13%
Polyunsaturated fat	11.2g	12.82g	11%
Choline	49.7mg	0.2mg	9%
Vitamin K	0µg	7.1µg	6%
Omega-3 (ALA)		0.096g	6%
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	12	N/A
Selenium	0.2µg	0µg	0%
Trans fat		0.096g	N/A