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Palm oil vs. Mayonnaise — In-Depth Nutrition Comparison

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Significant differences between palm oil and mayonnaise

  • Palm oil has more vitamin E and monounsaturated fat; however, mayonnaise is richer in vitamin K, choline, and polyunsaturated fat.
  • Palm oil covers your daily saturated fat needs 188% more than mayonnaise.
  • Mayonnaise has 5 times less vitamin E than palm oil. Palm oil has 15.94mg of vitamin E, while mayonnaise has 3.28mg.
  • Mayonnaise contains less saturated fat.

Specific food types used in this comparison are Oil, palm and Salad dressing, mayonnaise, regular.

Infographic

Palm oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2000%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 EVitamin E +386%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1937.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +11300%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +33.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 more Mono. FatMonounsaturated fat +119.7%
Contains less Sat. FatSaturated fat -76.3%
Contains more Poly. FatPolyunsaturated fat +380.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Mayonnaise DV% diff.
Polyunsaturated fat 9.3g 44.69g 236%
Saturated fat 49.3g 11.703g 171%
Vitamin K 8µg 163µg 129%
Vitamin E 15.94mg 3.28mg 84%
Monounsaturated fat 37g 16.843g 50%
Fats 100g 74.85g 39%
Sodium 0mg 635mg 28%
Cholesterol 0mg 42mg 14%
Calories 884kcal 680kcal 10%
Choline 0.3mg 34.2mg 6%
Vitamin B12 0µg 0.12µg 5%
Selenium 0µg 2.3µg 4%
Vitamin B5 0mg 0.172mg 3%
Iron 0.01mg 0.21mg 3%
Phosphorus 0mg 21mg 3%
Protein 0g 0.96g 2%
Vitamin A 0µg 16µg 2%
Copper 0mg 0.019mg 2%
Folate 0µg 5µg 1%
Vitamin B2 0mg 0.019mg 1%
Vitamin B6 0mg 0.008mg 1%
Vitamin B1 0mg 0.01mg 1%
Vitamin D 0.2µg 1%
Zinc 0mg 0.15mg 1%
Potassium 0mg 20mg 1%
Calcium 0mg 8mg 1%
Vitamin D 7IU 1%
Carbs 0g 0.57g 0%
Net carbs 0g 0.57g N/A
Magnesium 0mg 1mg 0%
Sugar 0g 0.57g N/A
Manganese 0.007mg 0%
Trans fat 0.187g N/A
Tryptophan 0mg 0.017mg 0%
Threonine 0mg 0.055mg 0%
Isoleucine 0mg 0.065mg 0%
Leucine 0mg 0.095mg 0%
Lysine 0mg 0.072mg 0%
Methionine 0mg 0.035mg 0%
Phenylalanine 0mg 0.057mg 0%
Valine 0mg 0.074mg 0%
Histidine 0mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil 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
26%
Palm oil
41%
Mayonnaise
Minerals Daily Need Coverage Score
0%
Palm oil
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 635mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 0)
Which food is lower in Saturated fat?
Mayonnaise
Mayonnaise is lower in Saturated fat (difference - 37.597g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $1.4)
Which food is richer in minerals?
Mayonnaise
Mayonnaise is relatively richer in minerals
Which food is richer in vitamins?
Mayonnaise
Mayonnaise 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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.