Palm oil vs. Lard — In-Depth Nutrition Comparison

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What are the differences between palm oil and lard?

Palm oil is higher in vitamin E and vitamin K, yet lard is higher in choline, monounsaturated fat, and polyunsaturated fat.
Palm oil's daily need coverage for vitamin E is 102% more.
The amount of saturated fat in lard is lower.

We used Oil, palm and Lard 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.

Palm oil

Lard

Contains more IronIron

+∞%

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

~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 ~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.

Palm oil

Lard

Contains more Vitamin EVitamin E	+2556.7%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin DVitamin D

+∞%

~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	15.94mg	0.6mg	102%
Saturated fat	49.3g	39.2g	46%
Cholesterol	0mg	95mg	32%
Monounsaturated fat	37g	45.1g	20%
Vitamin D*		102 IU	13%
Vitamin D		2.5µg	13%
Polyunsaturated fat	9.3g	11.2g	13%
Choline	0.3mg	49.7mg	9%
Vitamin K	8µg	0µg	7%
Calories	884kcal	902kcal	1%
Zinc	0mg	0.11mg	1%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	0.94	1.4	N/A
Iron	0.01mg	0mg	0%
Selenium	0µg	0.2µg	0%