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  6. Mayonnaise vs. Lettuce

Mayonnaise vs. Lettuce — In-Depth Nutrition Comparison

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How are Mayonnaise and Lettuce different?

  • Mayonnaise is richer in Vitamin K, and Vitamin E , while Lettuce is higher in Vitamin A RAE, Manganese, Vitamin C, Folate, and Iron.
  • Mayonnaise covers your daily need of Saturated Fat 58% more than Lettuce.

Salad dressing, mayonnaise, regular and Lettuce, green leaf, raw types were used in this article.

Infographic

Mayonnaise vs Lettuce 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.
Mayonnaise
Mayonnaise
1
:
9
Lettuce
Lettuce
Contains more Selenium +283.3%
Contains more Calcium +350%
Contains more Iron +309.5%
Contains more Magnesium +1200%
Contains more Phosphorus +38.1%
Contains more Potassium +870%
Contains less Sodium -95.6%
Contains more Zinc +20%
Contains more Copper +52.6%
Contains more Manganese +3471.4%
Mayonnaise
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Selenium +283.3%
Contains more Calcium +350%
Contains more Iron +309.5%
Contains more Magnesium +1200%
Contains more Phosphorus +38.1%
Contains more Potassium +870%
Contains less Sodium -95.6%
Contains more Zinc +20%
Contains more Copper +52.6%
Contains more Manganese +3471.4%

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.
Mayonnaise
Mayonnaise
5
:
7
Lettuce
Lettuce
Contains more Vitamin E +1390.9%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +29.1%
Contains more Vitamin A +11292.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +321.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +1025%
Contains more Folate +660%
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +1390.9%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +29.1%
Contains more Vitamin A +11292.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +321.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +1025%
Contains more Folate +660%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mayonnaise
Mayonnaise
2
:
3
Lettuce
Lettuce
Contains more Fats +49800%
Contains more Other +207.8%
Contains more Protein +41.7%
Contains more Carbs +403.5%
Contains more Water +338.7%
Mayonnaise
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Fats +49800%
Contains more Other +207.8%
Contains more Protein +41.7%
Contains more Carbs +403.5%
Contains more Water +338.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mayonnaise
Mayonnaise
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +280616.7%
Contains more Polyunsaturated fat +54400%
Contains less Saturated Fat -99.8%
Mayonnaise
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +280616.7%
Contains more Polyunsaturated fat +54400%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mayonnaise
Mayonnaise
1
:
2
Lettuce
Lettuce
Contains more Sucrose +∞%
Contains more Glucose +800%
Contains more Fructose +760%
Mayonnaise
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
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +800%
Contains more Fructose +760%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mayonnaise Lettuce Opinion
Net carbs 0.57g 1.57g Lettuce
Protein 0.96g 1.36g Lettuce
Fats 74.85g 0.15g Mayonnaise
Carbs 0.57g 2.87g Lettuce
Calories 680kcal 15kcal Mayonnaise
Fructose 0.05g 0.43g Lettuce
Sugar 0.57g 0.78g Mayonnaise
Fiber 0g 1.3g Lettuce
Calcium 8mg 36mg Lettuce
Iron 0.21mg 0.86mg Lettuce
Magnesium 1mg 13mg Lettuce
Phosphorus 21mg 29mg Lettuce
Potassium 20mg 194mg Lettuce
Sodium 635mg 28mg Lettuce
Zinc 0.15mg 0.18mg Lettuce
Copper 0.019mg 0.029mg Lettuce
Manganese 0.007mg 0.25mg Lettuce
Selenium 2.3µg 0.6µg Mayonnaise
Vitamin A 65IU 7405IU Lettuce
Vitamin A RAE 16µg 370µg Lettuce
Vitamin E 3.28mg 0.22mg Mayonnaise
Vitamin D 7IU 0IU Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0.01mg 0.07mg Lettuce
Vitamin B2 0.019mg 0.08mg Lettuce
Vitamin B3 0mg 0.375mg Lettuce
Vitamin B5 0.172mg 0.134mg Mayonnaise
Vitamin B6 0.008mg 0.09mg Lettuce
Folate 5µg 38µg Lettuce
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg 126.3µg Mayonnaise
Tryptophan 0.017mg 0.009mg Mayonnaise
Threonine 0.055mg 0.059mg Lettuce
Isoleucine 0.065mg 0.084mg Lettuce
Leucine 0.095mg 0.079mg Mayonnaise
Lysine 0.072mg 0.084mg Lettuce
Methionine 0.035mg 0.016mg Mayonnaise
Phenylalanine 0.057mg 0.055mg Mayonnaise
Valine 0.074mg 0.07mg Mayonnaise
Histidine 0.026mg 0.022mg Mayonnaise
Cholesterol 42mg 0mg Lettuce
Trans Fat 0.187g 0g Lettuce
Saturated Fat 11.703g 0.02g Lettuce
Omega-3 - DHA 0.005g 0g Mayonnaise
Monounsaturated Fat 16.843g 0.006g Mayonnaise
Polyunsaturated fat 44.69g 0.082g 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
Mayonnaise Lettuce
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
43%
Mayonnaise
75%
Lettuce
Minerals Daily Need Coverage Score
13%
Mayonnaise
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 607mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 11.683g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.1)
Which food is richer in minerals?
Lettuce
Lettuce 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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.