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Avocado vs. Mayonnaise — In-Depth Nutrition Comparison

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Important differences between Avocado and Mayonnaise

  • Avocado has more Fiber, Vitamin B5, Vitamin B6, Folate, Copper, and Potassium, however, Mayonnaise has more Vitamin K.
  • Mayonnaise's daily need coverage for Vitamin K is 118% more.
  • Avocado is lower in Saturated Fat.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Salad dressing, mayonnaise, regular.

Infographic

Avocado vs Mayonnaise 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.
Contains more Calcium +50%
Contains more Iron +161.9%
Contains more Magnesium +2800%
Contains more Phosphorus +147.6%
Contains more Potassium +2325%
Contains less Sodium -98.9%
Contains more Zinc +326.7%
Contains more Copper +900%
Contains more Manganese +1928.6%
Contains more Selenium +475%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Contains more Calcium +50%
Contains more Iron +161.9%
Contains more Magnesium +2800%
Contains more Phosphorus +147.6%
Contains more Potassium +2325%
Contains less Sodium -98.9%
Contains more Zinc +326.7%
Contains more Copper +900%
Contains more Manganese +1928.6%
Contains more Selenium +475%

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.
:
Contains more Vitamin A +124.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +570%
Contains more Vitamin B2 +584.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +707.6%
Contains more Vitamin B6 +3112.5%
Contains more Folate +1520%
Contains more Vitamin E +58.5%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +676.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
Contains more Vitamin A +124.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +570%
Contains more Vitamin B2 +584.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +707.6%
Contains more Vitamin B6 +3112.5%
Contains more Folate +1520%
Contains more Vitamin E +58.5%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +676.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +108.3%
Contains more Carbs +1396.5%
Contains more Water +238.2%
Contains more Fats +410.6%
Contains more Other +24.7%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more Protein +108.3%
Contains more Carbs +1396.5%
Contains more Water +238.2%
Contains more Fats +410.6%
Contains more Other +24.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +71.9%
Contains more Polyunsaturated fat +2360.9%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +71.9%
Contains more Polyunsaturated fat +2360.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +825%
Contains more Fructose +140%
Contains more Galactose +∞%
Contains more Sucrose +700%
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +825%
Contains more Fructose +140%
Contains more Galactose +∞%
Contains more Sucrose +700%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Mayonnaise
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Avocado Mayonnaise Opinion
Net carbs 1.83g 0.57g Avocado
Protein 2g 0.96g Avocado
Fats 14.66g 74.85g Mayonnaise
Carbs 8.53g 0.57g Avocado
Calories 160kcal 680kcal Mayonnaise
Starch 0.11g Avocado
Fructose 0.12g 0.05g Avocado
Sugar 0.66g 0.57g Mayonnaise
Fiber 6.7g 0g Avocado
Calcium 12mg 8mg Avocado
Iron 0.55mg 0.21mg Avocado
Magnesium 29mg 1mg Avocado
Phosphorus 52mg 21mg Avocado
Potassium 485mg 20mg Avocado
Sodium 7mg 635mg Avocado
Zinc 0.64mg 0.15mg Avocado
Copper 0.19mg 0.019mg Avocado
Manganese 0.142mg 0.007mg Avocado
Selenium 0.4µg 2.3µg Mayonnaise
Vitamin A 146IU 65IU Avocado
Vitamin A RAE 7µg 16µg Mayonnaise
Vitamin E 2.07mg 3.28mg Mayonnaise
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.01mg Avocado
Vitamin B2 0.13mg 0.019mg Avocado
Vitamin B3 1.738mg 0mg Avocado
Vitamin B5 1.389mg 0.172mg Avocado
Vitamin B6 0.257mg 0.008mg Avocado
Folate 81µg 5µg Avocado
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 21µg 163µg Mayonnaise
Tryptophan 0.025mg 0.017mg Avocado
Threonine 0.073mg 0.055mg Avocado
Isoleucine 0.084mg 0.065mg Avocado
Leucine 0.143mg 0.095mg Avocado
Lysine 0.132mg 0.072mg Avocado
Methionine 0.038mg 0.035mg Avocado
Phenylalanine 0.097mg 0.057mg Avocado
Valine 0.107mg 0.074mg Avocado
Histidine 0.049mg 0.026mg Avocado
Cholesterol 0mg 42mg Avocado
Trans Fat 0g 0.187g Avocado
Saturated Fat 2.126g 11.703g Avocado
Omega-3 - DHA 0g 0.005g Mayonnaise
Monounsaturated Fat 9.799g 16.843g Mayonnaise
Polyunsaturated fat 1.816g 44.69g Mayonnaise
Omega-6 - Eicosadienoic acid 0g 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.015g 0.125g Mayonnaise
Omega-3 - ALA 0.111g 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Mayonnaise
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Avocado
43%
Mayonnaise
Minerals Daily Need Coverage Score
21%
Avocado
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.09g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $0.2)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 628mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 9.577g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.