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Mayonnaise vs. Arugula — In-Depth Nutrition Comparison

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The main differences between Mayonnaise and Arugula

  • Mayonnaise is richer in Vitamin K, and Vitamin E, yet Arugula is richer in Folate, Vitamin C, Iron, Calcium, and Manganese.
  • Daily need coverage for Saturated Fat from Mayonnaise is 58% higher.

Food types used in this article are Salad dressing, mayonnaise, regular and Arugula, raw.

Infographic

Mayonnaise vs Arugula 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more SeleniumSelenium +666.7%
Contains more MagnesiumMagnesium +4600%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +1745%
Contains more IronIron +595.2%
Contains more CopperCopper +300%
Contains more ZincZinc +213.3%
Contains more PhosphorusPhosphorus +147.6%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +4485.7%

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% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +662.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +50.1%
Contains more CholineCholine +123.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3550.8%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +352.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +154.1%
Contains more Vitamin B6Vitamin B6 +812.5%
Contains more FolateFolate +1840%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more FatsFats +11240.9%
Contains more OtherOther +40.7%
Contains more ProteinProtein +168.8%
Contains more CarbsCarbs +540.4%
Contains more WaterWater +323.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
19% 11% 70%
Saturated Fat: Sat. Fat 0.086 g
Monounsaturated Fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated Fat +34273.5%
Contains more Poly. FatPolyunsaturated fat +13909.4%
Contains less Sat. FatSaturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise Arugula
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 Mayonnaise Arugula Opinion
Calories 680kcal 25kcal Mayonnaise
Protein 0.96g 2.58g Arugula
Fats 74.85g 0.66g Mayonnaise
Vitamin C 0mg 15mg Arugula
Net carbs 0.57g 2.05g Arugula
Carbs 0.57g 3.65g Arugula
Cholesterol 42mg 0mg Arugula
Vitamin D 7IU 0IU Mayonnaise
Magnesium 1mg 47mg Arugula
Calcium 8mg 160mg Arugula
Potassium 20mg 369mg Arugula
Iron 0.21mg 1.46mg Arugula
Sugar 0.57g 2.05g Mayonnaise
Fiber 0g 1.6g Arugula
Copper 0.019mg 0.076mg Arugula
Zinc 0.15mg 0.47mg Arugula
Phosphorus 21mg 52mg Arugula
Sodium 635mg 27mg Arugula
Vitamin A 65IU 2373IU Arugula
Vitamin A 16µg 119µg Arugula
Vitamin E 3.28mg 0.43mg Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Manganese 0.007mg 0.321mg Arugula
Selenium 2.3µg 0.3µg Mayonnaise
Vitamin B1 0.01mg 0.044mg Arugula
Vitamin B2 0.019mg 0.086mg Arugula
Vitamin B3 0mg 0.305mg Arugula
Vitamin B5 0.172mg 0.437mg Arugula
Vitamin B6 0.008mg 0.073mg Arugula
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg 108.6µg Mayonnaise
Folate 5µg 97µg Arugula
Trans Fat 0.187g 0g Arugula
Choline 34.2mg 15.3mg Mayonnaise
Saturated Fat 11.703g 0.086g Arugula
Monounsaturated Fat 16.843g 0.049g Mayonnaise
Polyunsaturated fat 44.69g 0.319g Mayonnaise
Tryptophan 0.017mg Mayonnaise
Threonine 0.055mg Mayonnaise
Isoleucine 0.065mg Mayonnaise
Leucine 0.095mg Mayonnaise
Lysine 0.072mg Mayonnaise
Methionine 0.035mg Mayonnaise
Phenylalanine 0.057mg Mayonnaise
Valine 0.074mg Mayonnaise
Histidine 0.026mg Mayonnaise
Fructose 0.05g Mayonnaise
Omega-3 - DHA 0.005g 0g 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
Mayonnaise Arugula
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
41%
Mayonnaise
49%
Arugula
Minerals Daily Need Coverage Score
13%
Mayonnaise
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 1.48g)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 608mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 11.617g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 32)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.2)
Which food is richer in minerals?
Arugula
Arugula 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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.