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Coconut vs. Mayonnaise — In-Depth Nutrition Comparison

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How are Coconut and Mayonnaise different?

  • Coconut is higher in Manganese, Copper, Fiber, Iron, and Selenium, however, Mayonnaise is richer in Vitamin K, and Vitamin E .
  • Daily need coverage for Vitamin K from Mayonnaise is 136% higher.
  • Mayonnaise has less Saturated Fat.

Nuts, coconut meat, raw and Salad dressing, mayonnaise, regular are the varieties used in this article.

Infographic

Coconut vs Mayonnaise infographic
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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 +75%
Contains more Iron +1057.1%
Contains more Magnesium +3100%
Contains more Phosphorus +438.1%
Contains more Potassium +1680%
Contains less Sodium -96.9%
Contains more Zinc +633.3%
Contains more Copper +2189.5%
Contains more Manganese +21328.6%
Contains more Selenium +339.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Contains more Calcium +75%
Contains more Iron +1057.1%
Contains more Magnesium +3100%
Contains more Phosphorus +438.1%
Contains more Potassium +1680%
Contains less Sodium -96.9%
Contains more Zinc +633.3%
Contains more Copper +2189.5%
Contains more Manganese +21328.6%
Contains more Selenium +339.1%

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 C +∞%
Contains more Vitamin B1 +560%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +74.4%
Contains more Vitamin B6 +575%
Contains more Folate +420%
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +81400%
Equal in Vitamin B2 - 0.019
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
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 C +∞%
Contains more Vitamin B1 +560%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +74.4%
Contains more Vitamin B6 +575%
Contains more Folate +420%
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +81400%
Equal in Vitamin B2 - 0.019

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +246.9%
Contains more Carbs +2571.9%
Contains more Water +117%
Contains more Fats +123.5%
Contains more Other +105.2%
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +246.9%
Contains more Carbs +2571.9%
Contains more Water +117%
Contains more Fats +123.5%
Contains more Other +105.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60.6%
Contains more Monounsaturated Fat +1082%
Contains more Polyunsaturated fat +12110.4%
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains less Saturated Fat -60.6%
Contains more Monounsaturated Fat +1082%
Contains more Polyunsaturated fat +12110.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Mayonnaise Opinion
Net carbs 6.23g 0.57g Coconut
Protein 3.33g 0.96g Coconut
Fats 33.49g 74.85g Mayonnaise
Carbs 15.23g 0.57g Coconut
Calories 354kcal 680kcal Mayonnaise
Fructose 0.05g Mayonnaise
Sugar 6.23g 0.57g Mayonnaise
Fiber 9g 0g Coconut
Calcium 14mg 8mg Coconut
Iron 2.43mg 0.21mg Coconut
Magnesium 32mg 1mg Coconut
Phosphorus 113mg 21mg Coconut
Potassium 356mg 20mg Coconut
Sodium 20mg 635mg Coconut
Zinc 1.1mg 0.15mg Coconut
Copper 0.435mg 0.019mg Coconut
Manganese 1.5mg 0.007mg Coconut
Selenium 10.1µg 2.3µg Coconut
Vitamin A 0IU 65IU Mayonnaise
Vitamin A RAE 0µg 16µg Mayonnaise
Vitamin E 0.24mg 3.28mg Mayonnaise
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.01mg Coconut
Vitamin B2 0.02mg 0.019mg Coconut
Vitamin B3 0.54mg 0mg Coconut
Vitamin B5 0.3mg 0.172mg Coconut
Vitamin B6 0.054mg 0.008mg Coconut
Folate 26µg 5µg Coconut
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 0.2µg 163µg Mayonnaise
Tryptophan 0.039mg 0.017mg Coconut
Threonine 0.121mg 0.055mg Coconut
Isoleucine 0.131mg 0.065mg Coconut
Leucine 0.247mg 0.095mg Coconut
Lysine 0.147mg 0.072mg Coconut
Methionine 0.062mg 0.035mg Coconut
Phenylalanine 0.169mg 0.057mg Coconut
Valine 0.202mg 0.074mg Coconut
Histidine 0.077mg 0.026mg Coconut
Cholesterol 0mg 42mg Coconut
Trans Fat 0.187g Coconut
Saturated Fat 29.698g 11.703g Mayonnaise
Omega-3 - DHA 0g 0.005g Mayonnaise
Monounsaturated Fat 1.425g 16.843g Mayonnaise
Polyunsaturated fat 0.366g 44.69g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-3 - ALA 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
Coconut 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
8%
Coconut
43%
Mayonnaise
Minerals Daily Need Coverage Score
63%
Coconut
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 5.66g)
Which food is lower in Saturated Fat?
Mayonnaise
Mayonnaise is lower in Saturated Fat (difference - 17.995g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $2)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 615mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 42mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.