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  6. Mayonnaise vs. Egg

Mayonnaise vs. Egg — In-Depth Nutrition Comparison

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The main differences between Mayonnaise and Egg

  • Mayonnaise is richer in Vitamin K, yet Egg is richer in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Copper from Egg is 220% higher.
  • Mayonnaise contains 543 times more Vitamin K than Egg. Mayonnaise contains 163µg of Vitamin K, while Egg contains 0.3µg.
  • Egg contains less Sodium.

Food types used in this article are Salad dressing, mayonnaise, regular and Egg, whole, cooked, hard-boiled.

Infographic

Mayonnaise vs Egg 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%
Egg
Egg
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +530%
Contains more IronIron +466.7%
Contains more CopperCopper +10426.3%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +719%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +271.4%
Contains more SeleniumSelenium +1239.1%

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%
Egg
Egg
10
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% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin E Vitamin E +218.4%
Contains more Vitamin KVitamin K +54233.3%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +1000%
Contains more Vitamin B1Vitamin B1 +560%
Contains more Vitamin B2Vitamin B2 +2600%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +712.8%
Contains more Vitamin B6Vitamin B6 +1412.5%
Contains more Vitamin B12Vitamin B12 +825%
Contains more FolateFolate +780%
Contains more CholineCholine +759.1%
~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
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more FatsFats +605.5%
Contains more OtherOther +84.1%
Contains more ProteinProtein +1210.4%
Contains more CarbsCarbs +96.5%
Contains more WaterWater +244.7%

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
Egg
Egg
1
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated Fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated Fat +313.1%
Contains more Poly. FatPolyunsaturated fat +3060.5%
Contains less Sat. FatSaturated Fat -72.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mayonnaise Egg Opinion
Calories 680kcal 155kcal Mayonnaise
Protein 0.96g 12.58g Egg
Fats 74.85g 10.61g Mayonnaise
Net carbs 0.57g 1.12g Egg
Carbs 0.57g 1.12g Egg
Cholesterol 42mg 373mg Mayonnaise
Vitamin D 7IU 87IU Egg
Magnesium 1mg 10mg Egg
Calcium 8mg 50mg Egg
Potassium 20mg 126mg Egg
Iron 0.21mg 1.19mg Egg
Sugar 0.57g 1.12g Mayonnaise
Copper 0.019mg 2mg Egg
Zinc 0.15mg 1.05mg Egg
Phosphorus 21mg 172mg Egg
Sodium 635mg 124mg Egg
Vitamin A 65IU 520IU Egg
Vitamin A RAE 16µg 149µg Egg
Vitamin E 3.28mg 1.03mg Mayonnaise
Vitamin D 0.2µg 2.2µg Egg
Manganese 0.007mg 0.026mg Egg
Selenium 2.3µg 30.8µg Egg
Vitamin B1 0.01mg 0.066mg Egg
Vitamin B2 0.019mg 0.513mg Egg
Vitamin B3 0mg 0.064mg Egg
Vitamin B5 0.172mg 1.398mg Egg
Vitamin B6 0.008mg 0.121mg Egg
Vitamin B12 0.12µg 1.11µg Egg
Vitamin K 163µg 0.3µg Mayonnaise
Folate 5µg 44µg Egg
Trans Fat 0.187g Egg
Choline 34.2mg 293.8mg Egg
Saturated Fat 11.703g 3.267g Egg
Monounsaturated Fat 16.843g 4.077g Mayonnaise
Polyunsaturated fat 44.69g 1.414g Mayonnaise
Tryptophan 0.017mg 0.153mg Egg
Threonine 0.055mg 0.604mg Egg
Isoleucine 0.065mg 0.686mg Egg
Leucine 0.095mg 1.075mg Egg
Lysine 0.072mg 0.904mg Egg
Methionine 0.035mg 0.392mg Egg
Phenylalanine 0.057mg 0.668mg Egg
Valine 0.074mg 0.767mg Egg
Histidine 0.026mg 0.298mg Egg
Fructose 0.05g Mayonnaise
Omega-3 - EPA 0g 0.005g Egg
Omega-3 - DHA 0.005g 0.038g Egg
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 Egg
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
54%
Egg
Minerals Daily Need Coverage Score
13%
Mayonnaise
103%
Egg

Comparison summary

Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 331mg)
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.55g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $0.4)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 511mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 8.436g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg 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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.