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Broccoli vs. Mayonnaise — In-Depth Nutrition Comparison

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A recap on differences between Broccoli and Mayonnaise

  • Broccoli has more Vitamin C, Folate, Vitamin B6, Fiber, and Manganese, however, Mayonnaise is higher in Vitamin K, and Vitamin E .
  • Broccoli covers your daily Vitamin C needs 99% more than Mayonnaise.
  • Broccoli has less Sodium.

Food varieties used in this article are Broccoli, raw and Salad dressing, mayonnaise, regular.

Infographic

Broccoli 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.
Contains more Calcium +487.5%
Contains more Iron +247.6%
Contains more Magnesium +2000%
Contains more Phosphorus +214.3%
Contains more Potassium +1480%
Contains less Sodium -94.8%
Contains more Zinc +173.3%
Contains more Copper +157.9%
Contains more Manganese +2900%
Equal in Selenium - 2.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Contains more Calcium +487.5%
Contains more Iron +247.6%
Contains more Magnesium +2000%
Contains more Phosphorus +214.3%
Contains more Potassium +1480%
Contains less Sodium -94.8%
Contains more Zinc +173.3%
Contains more Copper +157.9%
Contains more Manganese +2900%
Equal in Selenium - 2.3

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.
:
Contains more Vitamin A +858.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +610%
Contains more Vitamin B2 +515.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +233.1%
Contains more Vitamin B6 +2087.5%
Contains more Folate +1160%
Contains more Vitamin E +320.5%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +60.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 A +858.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +610%
Contains more Vitamin B2 +515.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +233.1%
Contains more Vitamin B6 +2087.5%
Contains more Folate +1160%
Contains more Vitamin E +320.5%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +60.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +193.8%
Contains more Carbs +1064.9%
Contains more Water +312.5%
Contains more Fats +20129.7%
Contains more Other +126.4%
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Protein +193.8%
Contains more Carbs +1064.9%
Contains more Water +312.5%
Contains more Fats +20129.7%
Contains more Other +126.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +153018.2%
Contains more Polyunsaturated fat +117505.3%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +153018.2%
Contains more Polyunsaturated fat +117505.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +1125%
Contains more Fructose +1260%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Sucrose +380%
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
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
Contains more Glucose +1125%
Contains more Fructose +1260%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Sucrose +380%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Mayonnaise
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 ok

All nutrients comparison - raw data values

Nutrient Broccoli Mayonnaise Opinion
Net carbs 4.04g 0.57g Broccoli
Protein 2.82g 0.96g Broccoli
Fats 0.37g 74.85g Mayonnaise
Carbs 6.64g 0.57g Broccoli
Calories 34kcal 680kcal Mayonnaise
Fructose 0.68g 0.05g Broccoli
Sugar 1.7g 0.57g Mayonnaise
Fiber 2.6g 0g Broccoli
Calcium 47mg 8mg Broccoli
Iron 0.73mg 0.21mg Broccoli
Magnesium 21mg 1mg Broccoli
Phosphorus 66mg 21mg Broccoli
Potassium 316mg 20mg Broccoli
Sodium 33mg 635mg Broccoli
Zinc 0.41mg 0.15mg Broccoli
Copper 0.049mg 0.019mg Broccoli
Manganese 0.21mg 0.007mg Broccoli
Selenium 2.5µg 2.3µg Broccoli
Vitamin A 623IU 65IU Broccoli
Vitamin A RAE 31µg 16µg Broccoli
Vitamin E 0.78mg 3.28mg Mayonnaise
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 89.2mg 0mg Broccoli
Vitamin B1 0.071mg 0.01mg Broccoli
Vitamin B2 0.117mg 0.019mg Broccoli
Vitamin B3 0.639mg 0mg Broccoli
Vitamin B5 0.573mg 0.172mg Broccoli
Vitamin B6 0.175mg 0.008mg Broccoli
Folate 63µg 5µg Broccoli
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 101.6µg 163µg Mayonnaise
Tryptophan 0.033mg 0.017mg Broccoli
Threonine 0.088mg 0.055mg Broccoli
Isoleucine 0.079mg 0.065mg Broccoli
Leucine 0.129mg 0.095mg Broccoli
Lysine 0.135mg 0.072mg Broccoli
Methionine 0.038mg 0.035mg Broccoli
Phenylalanine 0.117mg 0.057mg Broccoli
Valine 0.125mg 0.074mg Broccoli
Histidine 0.059mg 0.026mg Broccoli
Cholesterol 0mg 42mg Broccoli
Trans Fat 0g 0.187g Broccoli
Saturated Fat 0.039g 11.703g Broccoli
Omega-3 - DHA 0g 0.005g Mayonnaise
Monounsaturated Fat 0.011g 16.843g Mayonnaise
Polyunsaturated fat 0.038g 44.69g Mayonnaise
Omega-6 - Eicosadienoic acid 0g 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0g 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
Broccoli Mayonnaise
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
65%
Broccoli
43%
Mayonnaise
Minerals Daily Need Coverage Score
19%
Broccoli
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 602mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 11.664g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.2)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.