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  6. Mayonnaise vs. Olive

Mayonnaise vs. Olive — In-Depth Nutrition Comparison

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How are Mayonnaise and Olive different?

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

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

Infographic

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

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
8
:
4
Olive
Olive
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%
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +12.5%
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%
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%
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%
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +12.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mayonnaise
Mayonnaise
2
:
3
Olive
Olive
Contains more Protein +14.3%
Contains more Fats +600.8%
Contains more Carbs +998.2%
Contains more Water +269.5%
Contains more Other +13.2%
Mayonnaise
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
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
Contains more Protein +14.3%
Contains more Fats +600.8%
Contains more Carbs +998.2%
Contains more Water +269.5%
Contains more Other +13.2%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise Olive
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 Mayonnaise Olive Opinion
Net carbs 0.57g 3.06g Olive
Protein 0.96g 0.84g Mayonnaise
Fats 74.85g 10.68g Mayonnaise
Carbs 0.57g 6.26g Olive
Calories 680kcal 115kcal Mayonnaise
Fructose 0.05g Mayonnaise
Sugar 0.57g 0g Olive
Fiber 0g 3.2g Olive
Calcium 8mg 88mg Olive
Iron 0.21mg 3.3mg Olive
Magnesium 1mg 4mg Olive
Phosphorus 21mg 3mg Mayonnaise
Potassium 20mg 8mg Mayonnaise
Sodium 635mg 735mg Mayonnaise
Zinc 0.15mg 0.22mg Olive
Copper 0.019mg 0.251mg Olive
Manganese 0.007mg 0.02mg Olive
Selenium 2.3µg 0.9µg Mayonnaise
Vitamin A 65IU 403IU Olive
Vitamin A RAE 16µg 20µg Olive
Vitamin E 3.28mg 1.65mg Mayonnaise
Vitamin D 7IU 0IU Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.01mg 0.003mg Mayonnaise
Vitamin B2 0.019mg 0mg Mayonnaise
Vitamin B3 0mg 0.037mg Olive
Vitamin B5 0.172mg 0.015mg Mayonnaise
Vitamin B6 0.008mg 0.009mg Olive
Folate 5µg 0µg Mayonnaise
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg 1.4µg Mayonnaise
Tryptophan 0.017mg Mayonnaise
Threonine 0.055mg 0.026mg Mayonnaise
Isoleucine 0.065mg 0.031mg Mayonnaise
Leucine 0.095mg 0.05mg Mayonnaise
Lysine 0.072mg 0.032mg Mayonnaise
Methionine 0.035mg 0.012mg Mayonnaise
Phenylalanine 0.057mg 0.029mg Mayonnaise
Valine 0.074mg 0.038mg Mayonnaise
Histidine 0.026mg 0.023mg Mayonnaise
Cholesterol 42mg 0mg Olive
Trans Fat 0.187g 0g Olive
Saturated Fat 11.703g 1.415g Olive
Omega-3 - DHA 0.005g 0g Mayonnaise
Monounsaturated Fat 16.843g 7.888g Mayonnaise
Polyunsaturated fat 44.69g 0.911g 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 Olive
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
43%
Mayonnaise
6%
Olive
Minerals Daily Need Coverage Score
13%
Mayonnaise
35%
Olive

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.