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  6. Avocado oil vs. Mayonnaise

Avocado oil vs. Mayonnaise — In-Depth Nutrition Comparison

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What are the main differences between Avocado oil and Mayonnaise?

  • Avocado oil is richer in Monounsaturated Fat, yet Mayonnaise is richer in Polyunsaturated fat.
  • Mayonnaise's daily need coverage for Sodium is 28% higher.
  • Avocado oil has 4 times more Monounsaturated Fat than Mayonnaise. Avocado oil has 70.554g of Monounsaturated Fat, while Mayonnaise has 16.843g.

We used Oil, avocado and Salad dressing, mayonnaise, regular types in this comparison.

Infographic

Avocado oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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 FatsFats +33.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 74% 14%
Saturated Fat: Sat. Fat 11.56 g
Monounsaturated Fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains more Mono. FatMonounsaturated Fat +318.9%
Contains more Poly. FatPolyunsaturated fat +231.4%
~equal in Saturated Fat ~11.703g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado oil Mayonnaise Opinion
Calories 884kcal 680kcal Avocado oil
Protein 0g 0.96g Mayonnaise
Fats 100g 74.85g Avocado oil
Net carbs 0g 0.57g Mayonnaise
Carbs 0g 0.57g Mayonnaise
Cholesterol 42mg Avocado oil
Vitamin D 7IU Mayonnaise
Magnesium 0mg 1mg Mayonnaise
Calcium 0mg 8mg Mayonnaise
Potassium 0mg 20mg Mayonnaise
Iron 0mg 0.21mg Mayonnaise
Sugar 0.57g Avocado oil
Copper 0mg 0.019mg Mayonnaise
Zinc 0mg 0.15mg Mayonnaise
Phosphorus 0mg 21mg Mayonnaise
Sodium 0mg 635mg Avocado oil
Vitamin A 0IU 65IU Mayonnaise
Vitamin A 0µg 16µg Mayonnaise
Vitamin E 3.28mg Mayonnaise
Vitamin D 0.2µg Mayonnaise
Manganese 0mg 0.007mg Mayonnaise
Selenium 0µg 2.3µg Mayonnaise
Vitamin B1 0mg 0.01mg Mayonnaise
Vitamin B2 0mg 0.019mg Mayonnaise
Vitamin B5 0mg 0.172mg Mayonnaise
Vitamin B6 0mg 0.008mg Mayonnaise
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 163µg Mayonnaise
Folate 0µg 5µg Mayonnaise
Trans Fat 0.187g Avocado oil
Choline 34.2mg Mayonnaise
Saturated Fat 11.56g 11.703g Avocado oil
Monounsaturated Fat 70.554g 16.843g Avocado oil
Polyunsaturated fat 13.486g 44.69g Mayonnaise
Tryptophan 0.017mg Mayonnaise
Threonine 0.055mg Mayonnaise
Isoleucine 0.065mg Mayonnaise
Leucine 0.095mg Mayonnaise
Lysine 0.072mg Mayonnaise
Methionine 0.035mg Mayonnaise
Phenylalanine 0.057mg Mayonnaise
Valine 0.074mg Mayonnaise
Histidine 0.026mg Mayonnaise
Fructose 0.05g Mayonnaise
Omega-3 - DHA 0.005g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil Mayonnaise
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Avocado oil
41%
Mayonnaise
Minerals Daily Need Coverage Score
0%
Avocado oil
13%
Mayonnaise

Comparison summary

Which food is richer in minerals?
Mayonnaise
Mayonnaise is relatively richer in minerals
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $1.4)
Which food is richer in vitamins?
Mayonnaise
Mayonnaise is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 635mg)
Which food is lower in Saturated Fat?
Avocado oil
Avocado oil is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 0)

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. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.