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Mayonnaise vs. Flax — In-Depth Nutrition Comparison

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A recap on differences between Mayonnaise and Flax

  • Mayonnaise has more Vitamin K, however, Flax is higher in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, and Selenium.
  • Flax covers your daily Vitamin B1 needs 136% more than Mayonnaise.
  • Flax contains 38 times less Vitamin K than Mayonnaise. Mayonnaise contains 163µg of Vitamin K, while Flax contains 4.3µg.
  • Flax has less Saturated Fat.

Food varieties used in this article are Salad dressing, mayonnaise, regular and Seeds, flaxseed.

Infographic

Mayonnaise vs Flax 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.
:
10
Flax
Contains more Calcium +3087.5%
Contains more Iron +2628.6%
Contains more Magnesium +39100%
Contains more Phosphorus +2957.1%
Contains more Potassium +3965%
Contains less Sodium -95.3%
Contains more Zinc +2793.3%
Contains more Copper +6321.1%
Contains more Manganese +35357.1%
Contains more Selenium +1004.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +3087.5%
Contains more Iron +2628.6%
Contains more Magnesium +39100%
Contains more Phosphorus +2957.1%
Contains more Potassium +3965%
Contains less Sodium -95.3%
Contains more Zinc +2793.3%
Contains more Copper +6321.1%
Contains more Manganese +35357.1%
Contains more Selenium +1004.3%

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.
:
7
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +958.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3690.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16340%
Contains more Vitamin B2 +747.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +472.7%
Contains more Vitamin B6 +5812.5%
Contains more Folate +1640%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +958.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3690.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16340%
Contains more Vitamin B2 +747.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +472.7%
Contains more Vitamin B6 +5812.5%
Contains more Folate +1640%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +77.5%
Contains more Water +211.1%
Contains more Protein +1805.2%
Contains more Carbs +4966.7%
Contains more Other +88.3%
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Fats +77.5%
Contains more Water +211.1%
Contains more Protein +1805.2%
Contains more Carbs +4966.7%
Contains more Other +88.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +123.8%
Contains more Polyunsaturated fat +55.6%
Contains less Saturated Fat -68.7%
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains more Monounsaturated Fat +123.8%
Contains more Polyunsaturated fat +55.6%
Contains less Saturated Fat -68.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Fructose +∞%
Contains more Sucrose +139.6%
Contains more Glucose +900%
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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Contains more Sucrose +139.6%
Contains more Glucose +900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mayonnaise Flax Opinion
Net carbs 0.57g 1.58g Flax
Protein 0.96g 18.29g Flax
Fats 74.85g 42.16g Mayonnaise
Carbs 0.57g 28.88g Flax
Calories 680kcal 534kcal Mayonnaise
Fructose 0.05g 0g Mayonnaise
Sugar 0.57g 1.55g Mayonnaise
Fiber 0g 27.3g Flax
Calcium 8mg 255mg Flax
Iron 0.21mg 5.73mg Flax
Magnesium 1mg 392mg Flax
Phosphorus 21mg 642mg Flax
Potassium 20mg 813mg Flax
Sodium 635mg 30mg Flax
Zinc 0.15mg 4.34mg Flax
Copper 0.019mg 1.22mg Flax
Manganese 0.007mg 2.482mg Flax
Selenium 2.3µg 25.4µg Flax
Vitamin A 65IU 0IU Mayonnaise
Vitamin A RAE 16µg 0µg Mayonnaise
Vitamin E 3.28mg 0.31mg Mayonnaise
Vitamin D 7IU 0IU Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.01mg 1.644mg Flax
Vitamin B2 0.019mg 0.161mg Flax
Vitamin B3 0mg 3.08mg Flax
Vitamin B5 0.172mg 0.985mg Flax
Vitamin B6 0.008mg 0.473mg Flax
Folate 5µg 87µg Flax
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg 4.3µg Mayonnaise
Tryptophan 0.017mg 0.297mg Flax
Threonine 0.055mg 0.766mg Flax
Isoleucine 0.065mg 0.896mg Flax
Leucine 0.095mg 1.235mg Flax
Lysine 0.072mg 0.862mg Flax
Methionine 0.035mg 0.37mg Flax
Phenylalanine 0.057mg 0.957mg Flax
Valine 0.074mg 1.072mg Flax
Histidine 0.026mg 0.472mg Flax
Cholesterol 42mg 0mg Flax
Trans Fat 0.187g Flax
Saturated Fat 11.703g 3.663g Flax
Omega-3 - DHA 0.005g 0g Mayonnaise
Monounsaturated Fat 16.843g 7.527g Mayonnaise
Polyunsaturated fat 44.69g 28.73g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g 0.007g 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 Flax
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
63%
Flax
Minerals Daily Need Coverage Score
13%
Mayonnaise
191%
Flax

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $2.4)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 605mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 8.04g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.