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  6. Egg vs. Mayonnaise

Egg vs. Mayonnaise — In-Depth Nutrition Comparison

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The main differences between Egg and Mayonnaise

  • Egg is richer in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, and Vitamin B5, yet Mayonnaise is richer in Vitamin K.
  • Daily need coverage for Copper from Egg is 220% higher.
  • Egg contains 27 times more Vitamin B2 than Mayonnaise. Egg contains 0.513mg of Vitamin B2, while Mayonnaise contains 0.019mg.
  • Mayonnaise contains less Cholesterol.

Food types used in this article are Egg, whole, cooked, hard-boiled and Salad dressing, mayonnaise, regular.

Infographic

Egg 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.
Egg
Egg
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +900%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +530%
Contains more IronIron +466.7%
Contains more CopperCopper +10426.3%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +719%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +271.4%
Contains more SeleniumSelenium +1239.1%

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.
Egg
Egg
10
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% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 +700%
Contains more Vitamin DVitamin D +1000%
Contains more Vitamin B1Vitamin B1 +560%
Contains more Vitamin B2Vitamin B2 +2600%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +712.8%
Contains more Vitamin B6Vitamin B6 +1412.5%
Contains more Vitamin B12Vitamin B12 +825%
Contains more FolateFolate +780%
Contains more CholineCholine +759.1%
Contains more Vitamin E Vitamin E +218.4%
Contains more Vitamin KVitamin K +54233.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +1210.4%
Contains more CarbsCarbs +96.5%
Contains more WaterWater +244.7%
Contains more FatsFats +605.5%
Contains more OtherOther +84.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated Fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -72.1%
Contains more Mono. FatMonounsaturated Fat +313.1%
Contains more Poly. FatPolyunsaturated fat +3060.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Mayonnaise Opinion
Calories 155kcal 680kcal Mayonnaise
Protein 12.58g 0.96g Egg
Fats 10.61g 74.85g Mayonnaise
Net carbs 1.12g 0.57g Egg
Carbs 1.12g 0.57g Egg
Cholesterol 373mg 42mg Mayonnaise
Vitamin D 87IU 7IU Egg
Magnesium 10mg 1mg Egg
Calcium 50mg 8mg Egg
Potassium 126mg 20mg Egg
Iron 1.19mg 0.21mg Egg
Sugar 1.12g 0.57g Mayonnaise
Copper 2mg 0.019mg Egg
Zinc 1.05mg 0.15mg Egg
Phosphorus 172mg 21mg Egg
Sodium 124mg 635mg Egg
Vitamin A 520IU 65IU Egg
Vitamin A RAE 149µg 16µg Egg
Vitamin E 1.03mg 3.28mg Mayonnaise
Vitamin D 2.2µg 0.2µg Egg
Manganese 0.026mg 0.007mg Egg
Selenium 30.8µg 2.3µg Egg
Vitamin B1 0.066mg 0.01mg Egg
Vitamin B2 0.513mg 0.019mg Egg
Vitamin B3 0.064mg 0mg Egg
Vitamin B5 1.398mg 0.172mg Egg
Vitamin B6 0.121mg 0.008mg Egg
Vitamin B12 1.11µg 0.12µg Egg
Vitamin K 0.3µg 163µg Mayonnaise
Folate 44µg 5µg Egg
Trans Fat 0.187g Egg
Choline 293.8mg 34.2mg Egg
Saturated Fat 3.267g 11.703g Egg
Monounsaturated Fat 4.077g 16.843g Mayonnaise
Polyunsaturated fat 1.414g 44.69g Mayonnaise
Tryptophan 0.153mg 0.017mg Egg
Threonine 0.604mg 0.055mg Egg
Isoleucine 0.686mg 0.065mg Egg
Leucine 1.075mg 0.095mg Egg
Lysine 0.904mg 0.072mg Egg
Methionine 0.392mg 0.035mg Egg
Phenylalanine 0.668mg 0.057mg Egg
Valine 0.767mg 0.074mg Egg
Histidine 0.298mg 0.026mg Egg
Fructose 0.05g Mayonnaise
Omega-3 - EPA 0.005g 0g Egg
Omega-3 - DHA 0.038g 0.005g Egg
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
Egg 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
54%
Egg
41%
Mayonnaise
Minerals Daily Need Coverage Score
103%
Egg
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 331mg)
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.55g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $0.4)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 511mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 8.436g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg 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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.