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  6. Olive vs. Mayonnaise

Olive vs. Mayonnaise — In-Depth Nutrition Comparison

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How are Olive and Mayonnaise different?

  • Olive is richer in Iron, Copper, Fiber, and Calcium, while Mayonnaise is higher in Vitamin K, and Vitamin E .
  • Mayonnaise covers your daily need of 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
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.
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% 24% 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% 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 +520%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin E Vitamin 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%

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Mayonnaise Opinion
Calories 115kcal 680kcal Mayonnaise
Protein 0.84g 0.96g Mayonnaise
Fats 10.68g 74.85g Mayonnaise
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 0.57g Olive
Carbs 6.26g 0.57g Olive
Cholesterol 0mg 42mg Olive
Vitamin D 0IU 7IU Mayonnaise
Magnesium 4mg 1mg Olive
Calcium 88mg 8mg Olive
Potassium 8mg 20mg Mayonnaise
Iron 3.3mg 0.21mg Olive
Sugar 0g 0.57g Olive
Fiber 3.2g 0g Olive
Copper 0.251mg 0.019mg Olive
Zinc 0.22mg 0.15mg Olive
Phosphorus 3mg 21mg Mayonnaise
Sodium 735mg 635mg Mayonnaise
Vitamin A 403IU 65IU Olive
Vitamin A RAE 20µg 16µg Olive
Vitamin E 1.65mg 3.28mg Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Manganese 0.02mg 0.007mg Olive
Selenium 0.9µg 2.3µg Mayonnaise
Vitamin B1 0.003mg 0.01mg Mayonnaise
Vitamin B2 0mg 0.019mg Mayonnaise
Vitamin B3 0.037mg 0mg Olive
Vitamin B5 0.015mg 0.172mg Mayonnaise
Vitamin B6 0.009mg 0.008mg Olive
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 1.4µg 163µg Mayonnaise
Folate 0µg 5µg Mayonnaise
Trans Fat 0g 0.187g Olive
Choline 10.3mg 34.2mg Mayonnaise
Saturated Fat 1.415g 11.703g Olive
Monounsaturated Fat 7.888g 16.843g Mayonnaise
Polyunsaturated fat 0.911g 44.69g Mayonnaise
Tryptophan 0.017mg Mayonnaise
Threonine 0.026mg 0.055mg Mayonnaise
Isoleucine 0.031mg 0.065mg Mayonnaise
Leucine 0.05mg 0.095mg Mayonnaise
Lysine 0.032mg 0.072mg Mayonnaise
Methionine 0.012mg 0.035mg Mayonnaise
Phenylalanine 0.029mg 0.057mg Mayonnaise
Valine 0.038mg 0.074mg Mayonnaise
Histidine 0.023mg 0.026mg Mayonnaise
Fructose 0.05g Mayonnaise
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
Olive Mayonnaise
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
6%
Olive
41%
Mayonnaise
Minerals Daily Need Coverage Score
35%
Olive
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 10.288g)
Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 100mg)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $2.9)
Which food is richer in vitamins?
Mayonnaise
Mayonnaise is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)

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.