Lard vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lard is higher in more vitamins & minerals
Calories (kcal)
Lard 902
Oil 884
Protein (g)
Lard 0
Oil 0
Carbs (g)
Lard 0
Oil 0
Fat (g)
Lard 100
Oil 100
Fiber (g)
Lard 0
Oil 0
Quick answers
Which has more protein?
Lard — 0g vs 0g per 100g.
Which has fewer calories?
Oil, sunflower, high oleic (70% and over) — 884 vs 902 kcal per 100g.
Which is more nutrient-dense?
Lard scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Lard | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 902 kcal | 884 kcal | +2% |
| Macronutrients | |||
| Water | 0 g | 0 g | = |
| Protein | 0 g | 0 g | = |
| Total lipid (fat) | 100 g | 100 g | = |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 39.2 g | 9.86 g | +298% |
| Fatty acids, total monounsaturated | 45.1 g | 83.7 g | -46% |
| Cholesterol | 95.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0 mg | 0 mg | = |
| Riboflavin (Vitamin B2) | 0 mg | 0 mg | = |
| Niacin (Vitamin B3) | 0 mg | 0 mg | = |
| Pantothenic acid (Vitamin B5) | 0 mg | 0 mg | = |
| Vitamin B-6 — Pyridoxine | 0 mg | 0 mg | = |
| Biotin (Vitamin B7) | 0 ug | 0 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 49.7 mg | 0.200 mg | +24750% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.600 mg | 41.1 mg | -99% |
| Vitamin D (D2 + D3) | 2.50 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 0 mg | 0 mg | = |
| Iron, Fe | 0 mg | 0 mg | = |
| Magnesium, Mg | 0 mg | 0 mg | = |
| Phosphorus, P | 0 mg | 0 mg | = |
| Potassium, K | 0 mg | 0 mg | = |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 0.110 mg | 0 mg | |
| Copper, Cu | 0 mg | 0 mg | = |
| Manganese, Mn | 0 mg | 0 mg | = |
| Selenium, Se | 0.200 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 3774 kj | 3699 kj | +2% |
| Ash | 0 g | 0 g | = |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 0 ug | = |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 102 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.50 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 5.40 ug | -100% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.100 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.200 g | 0 g | |
| SFA 14:0 (Myristic acid) | 1.30 g | 0.057 g | +2181% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.800 g | |
| SFA 16:0 (Palmitic acid) | 23.8 g | 3.68 g | +546% |
| SFA 18:0 (Stearic acid) | 13.5 g | 4.32 g | +212% |
| SFA 22:0 (Behenic acid) | — | 1.00 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 2.70 g | 0.095 g | +2742% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 41.2 g | 82.6 g | -50% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.00 g | 0.964 g | +4% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 11.2 g | 3.80 g | +195% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 10.2 g | 3.61 g | +183% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.00 g | 0.192 g | +421% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0 g | — | |
| Threonine (EAA) | 0 g | — | |
| Isoleucine (EAA, BCAA) | 0 g | — | |
| Leucine (EAA, BCAA) | 0 g | — | |
| Lysine (EAA) | 0 g | — | |
| Methionine (EAA) | 0 g | — | |
| Cystine (conditionally essential) | 0 g | — | |
| Phenylalanine (EAA) | 0 g | — | |
| Tyrosine (conditionally essential) | 0 g | — | |
| Valine (EAA, BCAA) | 0 g | — | |
| Arginine (conditionally essential) | 0 g | — | |
| Histidine (EAA) | 0 g | — | |
| Alanine | 0 g | — | |
| Aspartic acid | 0 g | — | |
| Glutamic acid | 0 g | — | |
| Glycine (conditionally essential) | 0 g | — | |
| Proline (conditionally essential) | 0 g | — | |
| Serine | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Lard nutrition facts Oil, sunflower, high oleic (70% and over) nutrition facts Compare other foods →
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