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Olive vs. Mayonnaise — In-Depth Nutrition Comparison

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How are olive and mayonnaise different?

  • Olive is richer in iron, copper, fiber, calcium, and vitamin A, while mayonnaise is higher in vitamin K and vitamin E.
  • Mayonnaise covers your daily need for vitamin K, 135% more than olive.
  • Mayonnaise is lower in sodium.

Olives, ripe, canned (small-extra large) and Salad dressing, mayonnaise, regular types were used in this article.

Infographic

Olive 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.
Olive
Olive
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 +300%
Contains more CalciumCalcium +1000%
Contains more IronIron +1471.4%
Contains more CopperCopper +1221.1%
Contains more ZincZinc +46.7%
Contains more ManganeseManganese +185.7%
Contains more PotassiumPotassium +150%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -13.6%
Contains more SeleniumSelenium +155.6%

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.
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin EVitamin E +98.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +1046.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +11542.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +232%

All nutrients comparison - raw data values

Nutrient Olive Mayonnaise DV% diff.
Polyunsaturated fat 0.911g 44.69g 292%
Vitamin K 1.4µg 163µg 135%
Fats 10.68g 74.85g 99%
Saturated fat 1.415g 11.703g 47%
Iron 3.3mg 0.21mg 39%
Calories 115kcal 680kcal 28%
Copper 0.251mg 0.019mg 26%
Monounsaturated fat 7.888g 16.843g 22%
Cholesterol 0mg 42mg 14%
Fiber 3.2g 0g 13%
Vitamin E 1.65mg 3.28mg 11%
Calcium 88mg 8mg 8%
Vitamin B12 0µg 0.12µg 5%
Sodium 735mg 635mg 4%
Choline 10.3mg 34.2mg 4%
Selenium 0.9µg 2.3µg 3%
Vitamin B5 0.015mg 0.172mg 3%
Phosphorus 3mg 21mg 3%
Carbs 6.26g 0.57g 2%
Magnesium 4mg 1mg 1%
Zinc 0.22mg 0.15mg 1%
Vitamin D 0µg 0.2µg 1%
Manganese 0.02mg 0.007mg 1%
Vitamin C 0.9mg 0mg 1%
Vitamin B1 0.003mg 0.01mg 1%
Vitamin B2 0mg 0.019mg 1%
Vitamin D 0IU 7IU 1%
Folate 0µg 5µg 1%
Protein 0.84g 0.96g 0%
Net carbs 3.06g 0.57g N/A
Potassium 8mg 20mg 0%
Sugar 0g 0.57g N/A
Vitamin A 20µg 16µg 0%
Vitamin B3 0.037mg 0mg 0%
Vitamin B6 0.009mg 0.008mg 0%
Trans fat 0g 0.187g N/A
Tryptophan 0.017mg 0%
Threonine 0.026mg 0.055mg 0%
Isoleucine 0.031mg 0.065mg 0%
Leucine 0.05mg 0.095mg 0%
Lysine 0.032mg 0.072mg 0%
Methionine 0.012mg 0.035mg 0%
Phenylalanine 0.029mg 0.057mg 0%
Valine 0.038mg 0.074mg 0%
Histidine 0.023mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 CarbsCarbs +998.2%
Contains more WaterWater +269.5%
Contains more OtherOther +13.2%
Contains more ProteinProtein +14.3%
Contains more FatsFats +600.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -87.9%
Contains more Mono. FatMonounsaturated fat +113.5%
Contains more Poly. FatPolyunsaturated fat +4805.6%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.