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Mayonnaise vs. Cheese — In-Depth Nutrition Comparison

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The main differences between Mayonnaise and Cheese

  • Mayonnaise is richer in Vitamin K, yet Cheese is richer in Calcium, Phosphorus, Selenium, Vitamin B12, Vitamin A RAE, Zinc, and Vitamin B2.
  • Daily need coverage for Vitamin K from Mayonnaise is 134% higher.

Food types used in this article are Salad dressing, mayonnaise, regular and Cheese, cheddar.

Infographic

Mayonnaise vs Cheese 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.
Mayonnaise
Mayonnaise
2
:
8
Cheese
Cheese
Contains more Iron +50%
Contains more Calcium +8775%
Contains more Magnesium +2600%
Contains more Phosphorus +2066.7%
Contains more Potassium +280%
Contains more Zinc +2326.7%
Contains more Copper +57.9%
Contains more Manganese +285.7%
Contains more Selenium +1139.1%
Equal in Sodium - 653
Mayonnaise
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +50%
Contains more Calcium +8775%
Contains more Magnesium +2600%
Contains more Phosphorus +2066.7%
Contains more Potassium +280%
Contains more Zinc +2326.7%
Contains more Copper +57.9%
Contains more Manganese +285.7%
Contains more Selenium +1139.1%
Equal in Sodium - 653

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.
Mayonnaise
Mayonnaise
2
:
9
Cheese
Cheese
Contains more Vitamin E +362%
Contains more Vitamin K +6691.7%
Contains more Vitamin A +1810.8%
Contains more Vitamin D +200%
Contains more Vitamin B1 +190%
Contains more Vitamin B2 +2152.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +138.4%
Contains more Vitamin B6 +725%
Contains more Folate +440%
Contains more Vitamin B12 +816.7%
Mayonnaise
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin E +362%
Contains more Vitamin K +6691.7%
Contains more Vitamin A +1810.8%
Contains more Vitamin D +200%
Contains more Vitamin B1 +190%
Contains more Vitamin B2 +2152.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +138.4%
Contains more Vitamin B6 +725%
Contains more Folate +440%
Contains more Vitamin B12 +816.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mayonnaise
Mayonnaise
1
:
4
Cheese
Cheese
Contains more Fats +124.7%
Contains more Protein +2282.3%
Contains more Carbs +442.1%
Contains more Water +71%
Contains more Other +88.3%
Mayonnaise
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Fats +124.7%
Contains more Protein +2282.3%
Contains more Carbs +442.1%
Contains more Water +71%
Contains more Other +88.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mayonnaise
Mayonnaise
3
:
0
Cheese
Cheese
Contains less Saturated Fat -38%
Contains more Monounsaturated Fat +82.2%
Contains more Polyunsaturated fat +3045%
Mayonnaise
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -38%
Contains more Monounsaturated Fat +82.2%
Contains more Polyunsaturated fat +3045%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mayonnaise
Mayonnaise
2
:
3
Cheese
Cheese
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Glucose +550%
Contains more Lactose +∞%
Contains more Galactose +∞%
Mayonnaise
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cheese
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Glucose +550%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mayonnaise Cheese Opinion
Net carbs 0.57g 3.09g Cheese
Protein 0.96g 22.87g Cheese
Fats 74.85g 33.31g Mayonnaise
Carbs 0.57g 3.09g Cheese
Calories 680kcal 404kcal Mayonnaise
Fructose 0.05g 0g Mayonnaise
Sugar 0.57g 0.48g Cheese
Calcium 8mg 710mg Cheese
Iron 0.21mg 0.14mg Mayonnaise
Magnesium 1mg 27mg Cheese
Phosphorus 21mg 455mg Cheese
Potassium 20mg 76mg Cheese
Sodium 635mg 653mg Mayonnaise
Zinc 0.15mg 3.64mg Cheese
Copper 0.019mg 0.03mg Cheese
Manganese 0.007mg 0.027mg Cheese
Selenium 2.3µg 28.5µg Cheese
Vitamin A 65IU 1242IU Cheese
Vitamin A RAE 16µg 330µg Cheese
Vitamin E 3.28mg 0.71mg Mayonnaise
Vitamin D 7IU 24IU Cheese
Vitamin D 0.2µg 0.6µg Cheese
Vitamin B1 0.01mg 0.029mg Cheese
Vitamin B2 0.019mg 0.428mg Cheese
Vitamin B3 0mg 0.059mg Cheese
Vitamin B5 0.172mg 0.41mg Cheese
Vitamin B6 0.008mg 0.066mg Cheese
Folate 5µg 27µg Cheese
Vitamin B12 0.12µg 1.1µg Cheese
Vitamin K 163µg 2.4µg Mayonnaise
Tryptophan 0.017mg 0.547mg Cheese
Threonine 0.055mg 1.044mg Cheese
Isoleucine 0.065mg 1.206mg Cheese
Leucine 0.095mg 1.939mg Cheese
Lysine 0.072mg 1.025mg Cheese
Methionine 0.035mg 0.547mg Cheese
Phenylalanine 0.057mg 1.074mg Cheese
Valine 0.074mg 1.404mg Cheese
Histidine 0.026mg 0.547mg Cheese
Cholesterol 42mg 99mg Mayonnaise
Trans Fat 0.187g 0.917g Mayonnaise
Saturated Fat 11.703g 18.867g Mayonnaise
Omega-3 - DHA 0.005g 0.001g Mayonnaise
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Monounsaturated Fat 16.843g 9.246g Mayonnaise
Polyunsaturated fat 44.69g 1.421g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g 0.007g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Mayonnaise
35%
Cheese
Minerals Daily Need Coverage Score
13%
Mayonnaise
79%
Cheese

Comparison summary

Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 57mg)
Which food is lower in Saturated Fat?
Mayonnaise
Mayonnaise is lower in Saturated Fat (difference - 7.164g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.09g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.