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  6. Mayonnaise vs. Chard

Mayonnaise vs. Chard — In-Depth Nutrition Comparison

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Summary of differences between mayonnaise and chard

  • Mayonnaise has less vitamin K, vitamin A, iron, magnesium, vitamin C, copper, potassium, and manganese than chard.
  • Chard covers your daily need for vitamin K, 137% more than mayonnaise.
  • Mayonnaise has 975 times more saturated fat than chard. While mayonnaise has 11.703g of saturated fat, chard has only 0.012g.

These are the specific foods used in this comparison Salad dressing, mayonnaise, regular and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Mayonnaise vs Chard 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Chard
Chard
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more SeleniumSelenium +155.6%
Contains more MagnesiumMagnesium +8500%
Contains more CalciumCalcium +625%
Contains more PotassiumPotassium +2645%
Contains more IronIron +976.2%
Contains more CopperCopper +757.9%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -71.8%
Contains more ManganeseManganese +4671.4%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Chard
Chard
8
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin EVitamin E +73.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +19.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1812.5%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +352.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +962.5%
Contains more Vitamin KVitamin K +100.8%
Contains more FolateFolate +80%
~equal in Vitamin B5 ~0.163mg

All nutrients comparison - raw data values

Nutrient Mayonnaise Chard DV% diff.
Polyunsaturated fat 44.69g 0.028g 298%
Vitamin K 163µg 327.3µg 137%
Fats 74.85g 0.08g 115%
Saturated fat 11.703g 0.012g 53%
Monounsaturated fat 16.843g 0.016g 42%
Calories 680kcal 20kcal 33%
Vitamin A 16µg 306µg 32%
Iron 0.21mg 2.26mg 26%
Sodium 635mg 179mg 20%
Magnesium 1mg 86mg 20%
Vitamin C 0mg 18mg 20%
Copper 0.019mg 0.163mg 16%
Potassium 20mg 549mg 16%
Manganese 0.007mg 0.334mg 14%
Cholesterol 42mg 0mg 14%
Vitamin E 3.28mg 1.89mg 9%
Fiber 0g 2.1g 8%
Vitamin B6 0.008mg 0.085mg 6%
Vitamin B2 0.019mg 0.086mg 5%
Calcium 8mg 58mg 5%
Vitamin B12 0.12µg 0µg 5%
Selenium 2.3µg 0.9µg 3%
Vitamin B3 0mg 0.36mg 2%
Protein 0.96g 1.88g 2%
Zinc 0.15mg 0.33mg 2%
Phosphorus 21mg 33mg 2%
Vitamin B1 0.01mg 0.034mg 2%
Vitamin D 7IU 0IU 1%
Folate 5µg 9µg 1%
Carbs 0.57g 4.13g 1%
Choline 34.2mg 28.7mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0.57g 2.03g N/A
Sugar 0.57g 1.1g N/A
Vitamin B5 0.172mg 0.163mg 0%
Trans fat 0.187g 0g N/A
Tryptophan 0.017mg 0.018mg 0%
Threonine 0.055mg 0.086mg 0%
Isoleucine 0.065mg 0.154mg 0%
Leucine 0.095mg 0.135mg 0%
Lysine 0.072mg 0.103mg 0%
Methionine 0.035mg 0.02mg 0%
Phenylalanine 0.057mg 0.114mg 0%
Valine 0.074mg 0.114mg 0%
Histidine 0.026mg 0.038mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g 0g 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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Chard
Chard
3
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more FatsFats +93462.5%
Contains more OtherOther +56.3%
Contains more ProteinProtein +95.8%
Contains more CarbsCarbs +624.6%
Contains more WaterWater +327.9%

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
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +105168.8%
Contains more Poly. FatPolyunsaturated fat +159507.1%
Contains less Sat. FatSaturated fat -99.9%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.