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  6. Olive vs. Mayonnaise

Olive vs. Mayonnaise — In-Depth Nutrition Comparison

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How are Olive and Mayonnaise different?

  • Olive is richer in Iron, Copper, Fiber, and Calcium, while Mayonnaise is higher in Vitamin K, and Vitamin E .
  • Mayonnaise covers your daily need of Vitamin K 135% more than Olive.
  • Mayonnaise is lower in Sodium.

Olives, ripe, canned (small-extra large) and Salad dressing, mayonnaise, regular types were used in this article.

Infographic

Olive 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.
Olive
Olive
6
:
4
Mayonnaise
Mayonnaise
Contains more Calcium +1000%
Contains more Iron +1471.4%
Contains more Magnesium +300%
Contains more Zinc +46.7%
Contains more Copper +1221.1%
Contains more Manganese +185.7%
Contains more Phosphorus +600%
Contains more Potassium +150%
Contains less Sodium -13.6%
Contains more Selenium +155.6%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Mayonnaise
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Contains more Calcium +1000%
Contains more Iron +1471.4%
Contains more Magnesium +300%
Contains more Zinc +46.7%
Contains more Copper +1221.1%
Contains more Manganese +185.7%
Contains more Phosphorus +600%
Contains more Potassium +150%
Contains less Sodium -13.6%
Contains more Selenium +155.6%

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.
Olive
Olive
4
:
8
Mayonnaise
Mayonnaise
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +12.5%
Contains more Vitamin E +98.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +1046.7%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +11542.9%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Mayonnaise
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 +520%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +12.5%
Contains more Vitamin E +98.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +1046.7%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +11542.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Mayonnaise
Mayonnaise
Contains more Carbs +998.2%
Contains more Water +269.5%
Contains more Other +13.2%
Contains more Protein +14.3%
Contains more Fats +600.8%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Mayonnaise
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 Carbs +998.2%
Contains more Water +269.5%
Contains more Other +13.2%
Contains more Protein +14.3%
Contains more Fats +600.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
:
2
Mayonnaise
Mayonnaise
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +113.5%
Contains more Polyunsaturated fat +4805.6%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Mayonnaise
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +113.5%
Contains more Polyunsaturated fat +4805.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Mayonnaise Opinion
Net carbs 3.06g 0.57g Olive
Protein 0.84g 0.96g Mayonnaise
Fats 10.68g 74.85g Mayonnaise
Carbs 6.26g 0.57g Olive
Calories 115kcal 680kcal Mayonnaise
Fructose 0.05g Mayonnaise
Sugar 0g 0.57g Olive
Fiber 3.2g 0g Olive
Calcium 88mg 8mg Olive
Iron 3.3mg 0.21mg Olive
Magnesium 4mg 1mg Olive
Phosphorus 3mg 21mg Mayonnaise
Potassium 8mg 20mg Mayonnaise
Sodium 735mg 635mg Mayonnaise
Zinc 0.22mg 0.15mg Olive
Copper 0.251mg 0.019mg Olive
Manganese 0.02mg 0.007mg Olive
Selenium 0.9µg 2.3µg Mayonnaise
Vitamin A 403IU 65IU Olive
Vitamin A RAE 20µg 16µg Olive
Vitamin E 1.65mg 3.28mg Mayonnaise
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0.01mg Mayonnaise
Vitamin B2 0mg 0.019mg Mayonnaise
Vitamin B3 0.037mg 0mg Olive
Vitamin B5 0.015mg 0.172mg Mayonnaise
Vitamin B6 0.009mg 0.008mg Olive
Folate 0µg 5µg Mayonnaise
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 1.4µg 163µg Mayonnaise
Tryptophan 0.017mg Mayonnaise
Threonine 0.026mg 0.055mg Mayonnaise
Isoleucine 0.031mg 0.065mg Mayonnaise
Leucine 0.05mg 0.095mg Mayonnaise
Lysine 0.032mg 0.072mg Mayonnaise
Methionine 0.012mg 0.035mg Mayonnaise
Phenylalanine 0.029mg 0.057mg Mayonnaise
Valine 0.038mg 0.074mg Mayonnaise
Histidine 0.023mg 0.026mg Mayonnaise
Cholesterol 0mg 42mg Olive
Trans Fat 0g 0.187g Olive
Saturated Fat 1.415g 11.703g Olive
Omega-3 - DHA 0g 0.005g Mayonnaise
Monounsaturated Fat 7.888g 16.843g Mayonnaise
Polyunsaturated fat 0.911g 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
Olive Mayonnaise
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
6%
Olive
43%
Mayonnaise
Minerals Daily Need Coverage Score
35%
Olive
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.57g)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 10.288g)
Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 100mg)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $2.9)
Which food is richer in vitamins?
Mayonnaise
Mayonnaise is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.