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  6. Margarine vs. Lard

Margarine vs. Lard — In-Depth Nutrition Comparison

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How are margarine and lard different?

  • Margarine is higher in vitamin K, vitamin A, vitamin E, and polyunsaturated fat; however, lard is richer in vitamin D*, choline, and monounsaturated fat.
  • Daily need coverage for saturated fat for lard is 120% higher.
  • Margarine has less saturated fat.

Margarine, regular, 80% fat, composite, stick, without salt and Lard are the varieties used in this article.

Infographic

Margarine vs Lard infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Lard
Lard
3
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ZincZinc +∞%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0mg
~equal in Manganese ~0mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 0.67% 0% 273% 180% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B5 ~0mg

All nutrients comparison - raw data values

Nutrient Margarine Lard DV% diff.
Saturated fat 15.189g 39.2g 109%
Vitamin A 819µg 0µg 91%
Polyunsaturated fat 24.302g 11.2g 87%
Vitamin K 93µg 0µg 78%
Vitamin E 9mg 0.6mg 56%
Cholesterol 0mg 95mg 32%
Fats 80.71g 100g 30%
Monounsaturated fat 38.877g 45.1g 16%
Vitamin D* 0 IU 102 IU 13%
Vitamin D 0µg 2.5µg 13%
Calories 717kcal 902kcal 9%
Choline 12.4mg 49.7mg 7%
Vitamin B12 0.1µg 0µg 4%
Vitamin B2 0.037mg 0mg 3%
Magnesium 3mg 0mg 1%
Potassium 18mg 0mg 1%
Iron 0.06mg 0mg 1%
Zinc 0mg 0.11mg 1%
Phosphorus 5mg 0mg 1%
Vitamin B1 0.01mg 0mg 1%
Vitamin B6 0.009mg 0mg 1%
Protein 0.16g 0g 0%
Weight per 100 calories 14g 11g N/A
Unsaturated / Saturated Fat ratio 4.2 1.4 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 0g N/A
Carbs 0.7g 0g 0%
Calcium 3mg 0mg 0%
Sodium 2mg 0mg 0%
Selenium 0µg 0.2µg 0%
Vitamin B3 0.023mg 0mg 0%
Folate 1µg 0µg 0%
Trans fat 14.89g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Lard
Lard
1
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Lard
Lard
1
41% 47% 12%
Saturated fat: Sat. Fat 39.2 g
Monounsaturated fat: Mono. Fat 45.1 g
Polyunsaturated fat: Poly. Fat 11.2 g
Contains less Sat. FatSaturated fat -61.3%
Contains more Poly. FatPolyunsaturated fat +117%
Contains more Mono. FatMonounsaturated fat +16%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/nutrients
  2. Lard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171401/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.