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Cheese vs. Mayonnaise — In-Depth Nutrition Comparison

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The main differences between Cheese and Mayonnaise

  • Cheese is richer in Calcium, Phosphorus, Selenium, Vitamin B12, Vitamin A RAE, Zinc, and Vitamin B2, yet Mayonnaise is richer in Vitamin K.
  • Daily need coverage for Vitamin K from Mayonnaise is 134% higher.
  • Cheese contains 89 times more Calcium than Mayonnaise. Cheese contains 710mg of Calcium, while Mayonnaise contains 8mg.
  • Mayonnaise contains less Cholesterol.

Food types used in this article are Cheese, cheddar and Salad dressing, mayonnaise, regular.

Infographic

Cheese 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.
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +8775%
Contains more PotassiumPotassium +280%
Contains more CopperCopper +57.9%
Contains more ZincZinc +2326.7%
Contains more PhosphorusPhosphorus +2066.7%
Contains more ManganeseManganese +285.7%
Contains more SeleniumSelenium +1139.1%
Contains more IronIron +50%
~equal in Sodium ~635mg

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.
Cheese
9
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +1810.8%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +2152.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B6Vitamin B6 +725%
Contains more Vitamin B12Vitamin B12 +816.7%
Contains more FolateFolate +440%
Contains more Vitamin E Vitamin E +362%
Contains more Vitamin KVitamin K +6691.7%
Contains more CholineCholine +107.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +2282.3%
Contains more CarbsCarbs +442.1%
Contains more WaterWater +71%
Contains more OtherOther +88.3%
Contains more FatsFats +124.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
0
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 less Sat. FatSaturated Fat -38%
Contains more Mono. FatMonounsaturated Fat +82.2%
Contains more Poly. FatPolyunsaturated fat +3045%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 GlucoseGlucose +550%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Mayonnaise Opinion
Calories 404kcal 680kcal Mayonnaise
Protein 22.87g 0.96g Cheese
Fats 33.31g 74.85g Mayonnaise
Net carbs 3.09g 0.57g Cheese
Carbs 3.09g 0.57g Cheese
Cholesterol 99mg 42mg Mayonnaise
Vitamin D 24IU 7IU Cheese
Magnesium 27mg 1mg Cheese
Calcium 710mg 8mg Cheese
Potassium 76mg 20mg Cheese
Iron 0.14mg 0.21mg Mayonnaise
Sugar 0.48g 0.57g Cheese
Copper 0.03mg 0.019mg Cheese
Zinc 3.64mg 0.15mg Cheese
Phosphorus 455mg 21mg Cheese
Sodium 653mg 635mg Mayonnaise
Vitamin A 1242IU 65IU Cheese
Vitamin A RAE 330µg 16µg Cheese
Vitamin E 0.71mg 3.28mg Mayonnaise
Vitamin D 0.6µg 0.2µg Cheese
Manganese 0.027mg 0.007mg Cheese
Selenium 28.5µg 2.3µg Cheese
Vitamin B1 0.029mg 0.01mg Cheese
Vitamin B2 0.428mg 0.019mg Cheese
Vitamin B3 0.059mg 0mg Cheese
Vitamin B5 0.41mg 0.172mg Cheese
Vitamin B6 0.066mg 0.008mg Cheese
Vitamin B12 1.1µg 0.12µg Cheese
Vitamin K 2.4µg 163µg Mayonnaise
Folate 27µg 5µg Cheese
Trans Fat 0.917g 0.187g Mayonnaise
Choline 16.5mg 34.2mg Mayonnaise
Saturated Fat 18.867g 11.703g Mayonnaise
Monounsaturated Fat 9.246g 16.843g Mayonnaise
Polyunsaturated fat 1.421g 44.69g Mayonnaise
Tryptophan 0.547mg 0.017mg Cheese
Threonine 1.044mg 0.055mg Cheese
Isoleucine 1.206mg 0.065mg Cheese
Leucine 1.939mg 0.095mg Cheese
Lysine 1.025mg 0.072mg Cheese
Methionine 0.547mg 0.035mg Cheese
Phenylalanine 1.074mg 0.057mg Cheese
Valine 1.404mg 0.074mg Cheese
Histidine 0.547mg 0.026mg Cheese
Fructose 0g 0.05g Mayonnaise
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0.005g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - DPA 0.017g 0g Cheese
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese Mayonnaise
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
33%
Cheese
41%
Mayonnaise
Minerals Daily Need Coverage Score
79%
Cheese
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 57mg)
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Mayonnaise
Mayonnaise is lower in Saturated Fat (difference - 7.164g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.09g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese 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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.