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Olive vs. Lard — In-Depth Nutrition Comparison

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A recap on the differences between olive and lard

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

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

Infographic

Olive vs Lard 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.
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%
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%
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%
Contains less SodiumSodium -100%

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.
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%
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 +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 +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +836.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +471.8%
Contains more Poly. FatPolyunsaturated fat +1129.4%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.