Greek yogurt vs. Mayonnaise — In-Depth Nutrition Comparison

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How are Greek yogurt and mayonnaise different?

Greek yogurt is richer in vitamin B12, vitamin B2, phosphorus, selenium, and calcium, while mayonnaise is higher in vitamin K and vitamin E.
Mayonnaise covers your daily need for vitamin K, 136% more than Greek yogurt.
Greek yogurt contains 15 times more vitamin B2 than mayonnaise. Greek yogurt contains 0.278mg of vitamin B2, while mayonnaise contains 0.019mg.
Greek yogurt is lower in cholesterol.

Yogurt, Greek, plain, whole milk and Salad dressing, mayonnaise, regular types were used in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Greek yogurt

Mayonnaise

Contains more MagnesiumMagnesium	+1000%
Contains more CalciumCalcium	+1150%
Contains more PotassiumPotassium	+605%
Contains more ZincZinc	+246.7%
Contains more PhosphorusPhosphorus	+542.9%
Contains less SodiumSodium	-94.5%
Contains more ManganeseManganese	+28.6%
Contains more SeleniumSelenium	+321.7%

Contains more IronIron	+∞%
Contains more CopperCopper	+11.8%

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.

Greek yogurt

Mayonnaise

Contains more Vitamin B1Vitamin B1	+130%
Contains more Vitamin B2Vitamin B2	+1363.2%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+92.4%
Contains more Vitamin B6Vitamin B6	+687.5%
Contains more Vitamin B12Vitamin B12	+525%

Contains more Vitamin AVitamin A	+700%
Contains more Vitamin EVitamin E	+32700%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+126.5%

~equal in Vitamin C ~0mg

~equal in Folate ~5µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.469g	44.69g	295%
Vitamin K	0µg	163µg	136%
Fats	5g	74.85g	107%
Saturated fat	2.395g	11.703g	42%
Monounsaturated fat	2.136g	16.843g	37%
Calories	97kcal	680kcal	29%
Sodium	35mg	635mg	26%
Vitamin B12	0.75µg	0.12µg	26%
Vitamin E	0.01mg	3.28mg	22%
Vitamin B2	0.278mg	0.019mg	20%
Protein	9g	0.96g	16%
Phosphorus	135mg	21mg	16%
Selenium	9.7µg	2.3µg	13%
Cholesterol	13mg	42mg	10%
Calcium	100mg	8mg	9%
Vitamin B6	0.063mg	0.008mg	4%
Potassium	141mg	20mg	4%
Choline	15.1mg	34.2mg	3%
Zinc	0.52mg	0.15mg	3%
Vitamin B5	0.331mg	0.172mg	3%
Iron	0mg	0.21mg	3%
Vitamin A	2µg	16µg	2%
Magnesium	11mg	1mg	2%
Vitamin D	0µg	0.2µg	1%
Carbs	3.98g	0.57g	1%
Vitamin B1	0.023mg	0.01mg	1%
Vitamin D	0 IU	7 IU	1%
Vitamin B3	0.208mg	0mg	1%
Net carbs	3.98g	0.57g	N/A
Sugar	4g	0.57g	N/A
Copper	0.017mg	0.019mg	0%
Manganese	0.009mg	0.007mg	0%
Trans fat	0g	0.187g	N/A
Folate	5µg	5µg	0%
Tryptophan		0.017mg	0%
Threonine		0.055mg	0%
Isoleucine		0.065mg	0%
Leucine		0.095mg	0%
Lysine		0.072mg	0%
Methionine		0.035mg	0%
Phenylalanine		0.057mg	0%
Valine		0.074mg	0%
Histidine		0.026mg	0%
Fructose		0.05g	0%
Omega-3 - DHA	0.004g	0.005g	N/A
Omega-3 - ALA	0.023g	5.331g	N/A
Omega-3 - Eicosatrienoic acid	0g	0.002g	N/A
Omega-6 - Gamma-linoleic acid	0g	0.125g	N/A
Omega-6 - Eicosadienoic acid	0g	0.03g	N/A
Omega-6 - Linoleic acid	0.209g	38.942g	N/A