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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
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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 +8775%
Contains more Magnesium +2600%
Contains more Phosphorus +2066.7%
Contains more Potassium +280%
Contains more Zinc +2326.7%
Contains more Copper +57.9%
Contains more Iron +50%
Equal in Sodium - 635
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 1% 9% 2% 83% 5% 7%
Contains more Calcium +8775%
Contains more Magnesium +2600%
Contains more Phosphorus +2066.7%
Contains more Potassium +280%
Contains more Zinc +2326.7%
Contains more Copper +57.9%
Contains more Iron +50%
Equal in Sodium - 635

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
Cheese
9
:
Contains more Vitamin A +1810.8%
Contains more Vitamin D +200%
Contains more Vitamin B1 +190%
Contains more Vitamin B2 +2152.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +138.4%
Contains more Vitamin B6 +725%
Contains more Folate +440%
Contains more Vitamin B12 +816.7%
Contains more Vitamin E +362%
Contains more Vitamin K +6691.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
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 +1810.8%
Contains more Vitamin D +200%
Contains more Vitamin B1 +190%
Contains more Vitamin B2 +2152.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +138.4%
Contains more Vitamin B6 +725%
Contains more Folate +440%
Contains more Vitamin B12 +816.7%
Contains more Vitamin E +362%
Contains more Vitamin K +6691.7%

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.
Cheese Mayonnaise
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 3.09g 0.57g Cheese
Protein 22.87g 0.96g Cheese
Fats 33.31g 74.85g Mayonnaise
Carbs 3.09g 0.57g Cheese
Calories 404kcal 680kcal Mayonnaise
Starch g g
Fructose 0g 0.05g Mayonnaise
Sugar 0.48g 0.57g Cheese
Fiber 0g 0g
Calcium 710mg 8mg Cheese
Iron 0.14mg 0.21mg Mayonnaise
Magnesium 27mg 1mg Cheese
Phosphorus 455mg 21mg Cheese
Potassium 76mg 20mg Cheese
Sodium 653mg 635mg Mayonnaise
Zinc 3.64mg 0.15mg Cheese
Copper 0.03mg 0.019mg Cheese
Vitamin A 1242IU 65IU Cheese
Vitamin E 0.71mg 3.28mg Mayonnaise
Vitamin D 24IU 7IU Cheese
Vitamin D 0.6µg 0.2µg Cheese
Vitamin C 0mg 0mg
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
Folate 27µg 5µg Cheese
Vitamin B12 1.1µg 0.12µg Cheese
Vitamin K 2.4µg 163µg 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
Cholesterol 99mg 42mg Mayonnaise
Trans Fat 0.917g 0.187g Mayonnaise
Saturated Fat 18.867g 11.703g Mayonnaise
Monounsaturated Fat 9.246g 16.843g Mayonnaise
Polyunsaturated fat 1.421g 44.69g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese 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
35
Cheese
43
Mayonnaise
Mineral Summary Score
79
Cheese
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
137%
Cheese
6%
Mayonnaise
Carbohydrates
3%
Cheese
1%
Mayonnaise
Fats
154%
Cheese
345%
Mayonnaise

Comparison summary

Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 57mg)
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

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. 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.