Sunflower oil vs. Lard — In-Depth Nutrition Comparison

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What are the differences between sunflower oil and lard?

Sunflower oil is richer than lard in vitamin E, monounsaturated fat, and polyunsaturated fat.
Sunflower oil's daily need coverage for vitamin E is 270% more.
Sunflower oil has 3 times more polyunsaturated fat than lard. While sunflower oil has 36.4g of polyunsaturated fat, lard has only 11.2g.
The amount of saturated fat in sunflower oil is lower.

We used Oil, sunflower, linoleic, (partially hydrogenated) 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.

Sunflower oil

Lard

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.

Sunflower oil

Lard

Contains more Vitamin EVitamin E	+6746.7%
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	41.08mg	0.6mg	270%
Polyunsaturated fat	36.4g	11.2g	168%
Saturated fat	13g	39.2g	119%
Cholesterol	0mg	95mg	32%
Vitamin D*		102 IU	13%
Vitamin D		2.5µg	13%
Choline		49.7mg	9%
Vitamin K	5.4µg	0µg	5%
Monounsaturated fat	46.2g	45.1g	3%
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	6.4	1.4	N/A
Selenium	0µg	0.2µg	0%