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Almond vs Mayonnaise - In-Depth Nutrition Comparison

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What are the main differences between Almond and Mayonnaise?

  • Almond is richer in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, and Iron, yet Mayonnaise is richer in Vitamin K, and Fiber.
  • Almond's daily need coverage for Vitamin E is 149% higher.
  • Almond has 311 times more Manganese than Mayonnaise. Almond has 2.179mg of Manganese, while Mayonnaise has 0.007mg.
  • Almond contains less Saturated Fat.

We used Nuts, almonds and Salad dressing, mayonnaise, regular types in this comparison.

Infographic

Almond 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +3262.5%
Contains more Iron +1666.7%
Contains more Magnesium +26900%
Contains more Phosphorus +2190.5%
Contains more Potassium +3565%
Contains less Sodium -99.8%
Contains more Zinc +1980%
Contains more Copper +5326.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 1% 9% 2% 83% 5% 7%
Contains more Calcium +3262.5%
Contains more Iron +1666.7%
Contains more Magnesium +26900%
Contains more Phosphorus +2190.5%
Contains more Potassium +3565%
Contains less Sodium -99.8%
Contains more Zinc +1980%
Contains more Copper +5326.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
7
:
Contains more Vitamin E +681.4%
Contains more Vitamin B1 +1950%
Contains more Vitamin B2 +5889.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +1612.5%
Contains more Folate +780%
Contains more Vitamin A +3150%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
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 E +681.4%
Contains more Vitamin B1 +1950%
Contains more Vitamin B2 +5889.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +1612.5%
Contains more Folate +780%
Contains more Vitamin A +3150%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Mayonnaise
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Mayonnaise Opinion
Net carbs 9.05g 0.57g Almond
Protein 21.15g 0.96g Almond
Fats 49.93g 74.85g Mayonnaise
Carbs 21.55g 0.57g Almond
Calories 579kcal 680kcal Mayonnaise
Starch 0.72g g Almond
Fructose 0.11g 0.05g Almond
Sugar 4.35g 0.57g Mayonnaise
Fiber 12.5g 0g Almond
Calcium 269mg 8mg Almond
Iron 3.71mg 0.21mg Almond
Magnesium 270mg 1mg Almond
Phosphorus 481mg 21mg Almond
Potassium 733mg 20mg Almond
Sodium 1mg 635mg Almond
Zinc 3.12mg 0.15mg Almond
Copper 1.031mg 0.019mg Almond
Vitamin A 2IU 65IU Mayonnaise
Vitamin E 25.63mg 3.28mg Almond
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 0mg 0mg
Vitamin B1 0.205mg 0.01mg Almond
Vitamin B2 1.138mg 0.019mg Almond
Vitamin B3 3.618mg 0mg Almond
Vitamin B5 0.471mg 0.172mg Almond
Vitamin B6 0.137mg 0.008mg Almond
Folate 44µg 5µg Almond
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 0µg 163µg Mayonnaise
Tryptophan 0.211mg 0.017mg Almond
Threonine 0.601mg 0.055mg Almond
Isoleucine 0.751mg 0.065mg Almond
Leucine 1.473mg 0.095mg Almond
Lysine 0.568mg 0.072mg Almond
Methionine 0.157mg 0.035mg Almond
Phenylalanine 1.132mg 0.057mg Almond
Valine 0.855mg 0.074mg Almond
Histidine 0.539mg 0.026mg Almond
Cholesterol 0mg 42mg Almond
Trans Fat 0.015g 0.187g Almond
Saturated Fat 3.802g 11.703g Almond
Monounsaturated Fat 31.551g 16.843g Almond
Polyunsaturated fat 12.329g 44.69g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Mayonnaise
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
43
Mayonnaise
Mineral Summary Score
139
Almond
14
Mayonnaise

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
6%
Mayonnaise
Carbohydrates
22%
Almond
1%
Mayonnaise
Fats
230%
Almond
345%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 3.78g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $1.8)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 634mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 7.901g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond
Almond 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.