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Lettuce vs. Mayonnaise — In-Depth Nutrition Comparison

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How are Lettuce and Mayonnaise different?

  • Lettuce is richer in Vitamin A, Manganese, Vitamin C, Folate, and Iron, while Mayonnaise is higher in Vitamin K, and Vitamin E.
  • Mayonnaise covers your daily need of Saturated Fat 58% more than Lettuce.
  • Lettuce is lower in Sodium.

Lettuce, green leaf, raw and Salad dressing, mayonnaise, regular types were used in this article.

Infographic

Lettuce 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 +1200%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +870%
Contains more IronIron +309.5%
Contains more CopperCopper +52.6%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +38.1%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +3471.4%
Contains more SeleniumSelenium +283.3%

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.
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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +11292.3%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +321.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +1025%
Contains more FolateFolate +660%
Contains more Vitamin EVitamin E +1390.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +29.1%
Contains more CholineCholine +151.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 +41.7%
Contains more CarbsCarbs +403.5%
Contains more WaterWater +338.7%
Contains more FatsFats +49800%
Contains more OtherOther +207.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 -99.8%
Contains more Mono. FatMonounsaturated Fat +280616.7%
Contains more Poly. FatPolyunsaturated fat +54400%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 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 GlucoseGlucose +800%
Contains more FructoseFructose +760%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Mayonnaise Opinion
Calories 15kcal 680kcal Mayonnaise
Protein 1.36g 0.96g Lettuce
Fats 0.15g 74.85g Mayonnaise
Vitamin C 9.2mg 0mg Lettuce
Net carbs 1.57g 0.57g Lettuce
Carbs 2.87g 0.57g Lettuce
Cholesterol 0mg 42mg Lettuce
Vitamin D 0IU 7IU Mayonnaise
Magnesium 13mg 1mg Lettuce
Calcium 36mg 8mg Lettuce
Potassium 194mg 20mg Lettuce
Iron 0.86mg 0.21mg Lettuce
Sugar 0.78g 0.57g Mayonnaise
Fiber 1.3g 0g Lettuce
Copper 0.029mg 0.019mg Lettuce
Zinc 0.18mg 0.15mg Lettuce
Phosphorus 29mg 21mg Lettuce
Sodium 28mg 635mg Lettuce
Vitamin A 7405IU 65IU Lettuce
Vitamin A 370µg 16µg Lettuce
Vitamin E 0.22mg 3.28mg Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Manganese 0.25mg 0.007mg Lettuce
Selenium 0.6µg 2.3µg Mayonnaise
Vitamin B1 0.07mg 0.01mg Lettuce
Vitamin B2 0.08mg 0.019mg Lettuce
Vitamin B3 0.375mg 0mg Lettuce
Vitamin B5 0.134mg 0.172mg Mayonnaise
Vitamin B6 0.09mg 0.008mg Lettuce
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 126.3µg 163µg Mayonnaise
Folate 38µg 5µg Lettuce
Trans Fat 0g 0.187g Lettuce
Choline 13.6mg 34.2mg Mayonnaise
Saturated Fat 0.02g 11.703g Lettuce
Monounsaturated Fat 0.006g 16.843g Mayonnaise
Polyunsaturated fat 0.082g 44.69g Mayonnaise
Tryptophan 0.009mg 0.017mg Mayonnaise
Threonine 0.059mg 0.055mg Lettuce
Isoleucine 0.084mg 0.065mg Lettuce
Leucine 0.079mg 0.095mg Mayonnaise
Lysine 0.084mg 0.072mg Lettuce
Methionine 0.016mg 0.035mg Mayonnaise
Phenylalanine 0.055mg 0.057mg Mayonnaise
Valine 0.07mg 0.074mg Mayonnaise
Histidine 0.022mg 0.026mg Mayonnaise
Fructose 0.43g 0.05g Lettuce
Omega-3 - DHA 0g 0.005g Mayonnaise
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
Lettuce 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
69%
Lettuce
41%
Mayonnaise
Minerals Daily Need Coverage Score
14%
Lettuce
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.21g)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 607mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 11.683g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.1)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.