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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, 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.
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%
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more IronIron +50%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +8775%
Contains more PotassiumPotassium +280%
Contains more CopperCopper +57.9%
Contains more ZincZinc +2326.7%
Contains more PhosphorusPhosphorus +2066.7%
Contains more ManganeseManganese +285.7%
Contains more SeleniumSelenium +1139.1%
~equal in Sodium ~653mg

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%
Cheese
Cheese
9
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin EVitamin E +362%
Contains more Vitamin KVitamin K +6691.7%
Contains more CholineCholine +107.3%
Contains more Vitamin AVitamin A +1810.8%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +2152.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B6Vitamin B6 +725%
Contains more Vitamin B12Vitamin B12 +816.7%
Contains more FolateFolate +440%
~equal in Vitamin C ~0mg

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
Cheese
Cheese
4
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 FatsFats +124.7%
Contains more ProteinProtein +2282.3%
Contains more CarbsCarbs +442.1%
Contains more WaterWater +71%
Contains more OtherOther +88.3%

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
Cheese
Cheese
0
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated Fat -38%
Contains more Mono. FatMonounsaturated Fat +82.2%
Contains more Poly. FatPolyunsaturated fat +3045%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Cheese
3
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 SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +550%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

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 Cholesterol ok
Lower in Sodium 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
Calories 680kcal 404kcal Mayonnaise
Protein 0.96g 22.87g Cheese
Fats 74.85g 33.31g Mayonnaise
Net carbs 0.57g 3.09g Cheese
Carbs 0.57g 3.09g Cheese
Cholesterol 42mg 99mg Mayonnaise
Vitamin D 7IU 24IU Cheese
Magnesium 1mg 27mg Cheese
Calcium 8mg 710mg Cheese
Potassium 20mg 76mg Cheese
Iron 0.21mg 0.14mg Mayonnaise
Sugar 0.57g 0.48g Cheese
Copper 0.019mg 0.03mg Cheese
Zinc 0.15mg 3.64mg Cheese
Phosphorus 21mg 455mg Cheese
Sodium 635mg 653mg Mayonnaise
Vitamin A 65IU 1242IU Cheese
Vitamin A 16µg 330µg Cheese
Vitamin E 3.28mg 0.71mg Mayonnaise
Vitamin D 0.2µg 0.6µg Cheese
Manganese 0.007mg 0.027mg Cheese
Selenium 2.3µg 28.5µg 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
Vitamin B12 0.12µg 1.1µg Cheese
Vitamin K 163µg 2.4µg Mayonnaise
Folate 5µg 27µg Cheese
Trans Fat 0.187g 0.917g Mayonnaise
Choline 34.2mg 16.5mg Mayonnaise
Saturated Fat 11.703g 18.867g Mayonnaise
Monounsaturated Fat 16.843g 9.246g Mayonnaise
Polyunsaturated fat 44.69g 1.421g 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
Fructose 0.05g 0g Mayonnaise
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0.005g 0.001g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - DPA 0g 0.017g Cheese
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g 0.007g 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 Cheese
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
33%
Cheese
Minerals Daily Need Coverage Score
13%
Mayonnaise
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 57mg)
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 18mg)
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

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. 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.