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  6. Mayonnaise vs. Sardines

Mayonnaise vs. Sardines — In-Depth Nutrition Comparison

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Summary of differences between mayonnaise and sardines

  • Mayonnaise has more vitamin K; however, sardines are higher in vitamin B12, selenium, phosphorus, calcium, iron, vitamin B3, and vitamin D.
  • Sardines cover your daily need for vitamin B12, 368% more than mayonnaise.
  • Mayonnaise has 63 times more vitamin K than sardines. While mayonnaise has 163µg of vitamin K, sardines have only 2.6µg.
  • Sardines have less saturated fat.

These are the specific foods used in this comparison Salad dressing, mayonnaise, regular and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Mayonnaise vs Sardines 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +3800%
Contains more CalciumCalcium +4675%
Contains more PotassiumPotassium +1885%
Contains more IronIron +1290.5%
Contains more CopperCopper +878.9%
Contains more ZincZinc +773.3%
Contains more PhosphorusPhosphorus +2233.3%
Contains less SodiumSodium -51.7%
Contains more ManganeseManganese +1442.9%
Contains more SeleniumSelenium +2191.3%

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%
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin EVitamin E +60.8%
Contains more Vitamin KVitamin K +6169.2%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +2300%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +1094.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +273.3%
Contains more Vitamin B6Vitamin B6 +1987.5%
Contains more Vitamin B12Vitamin B12 +7350%
Contains more FolateFolate +100%
Contains more CholineCholine +119.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mayonnaise Sardines DV% diff.
Vitamin B12 0.12µg 8.94µg 368%
Polyunsaturated fat 44.69g 5.148g 264%
Vitamin K 163µg 2.6µg 134%
Fats 74.85g 11.45g 98%
Selenium 2.3µg 52.7µg 92%
Phosphorus 21mg 490mg 67%
Protein 0.96g 24.62g 47%
Saturated fat 11.703g 1.528g 46%
Calcium 8mg 382mg 37%
Iron 0.21mg 2.92mg 34%
Cholesterol 42mg 142mg 33%
Vitamin B3 0mg 5.245mg 33%
Monounsaturated fat 16.843g 3.869g 32%
Calories 680kcal 208kcal 24%
Vitamin D 7IU 193IU 23%
Vitamin D 0.2µg 4.8µg 23%
Copper 0.019mg 0.186mg 19%
Vitamin B2 0.019mg 0.227mg 16%
Sodium 635mg 307mg 14%
Vitamin B6 0.008mg 0.167mg 12%
Zinc 0.15mg 1.31mg 11%
Potassium 20mg 397mg 11%
Vitamin B5 0.172mg 0.642mg 9%
Magnesium 1mg 39mg 9%
Vitamin E 3.28mg 2.04mg 8%
Choline 34.2mg 75mg 7%
Vitamin B1 0.01mg 0.08mg 6%
Manganese 0.007mg 0.108mg 4%
Vitamin A 16µg 32µg 2%
Folate 5µg 10µg 1%
Carbs 0.57g 0g 0%
Net carbs 0.57g 0g N/A
Sugar 0.57g 0g N/A
Trans fat 0.187g N/A
Tryptophan 0.017mg 0.276mg 0%
Threonine 0.055mg 1.079mg 0%
Isoleucine 0.065mg 1.134mg 0%
Leucine 0.095mg 2.001mg 0%
Lysine 0.072mg 2.26mg 0%
Methionine 0.035mg 0.729mg 0%
Phenylalanine 0.057mg 0.961mg 0%
Valine 0.074mg 1.268mg 0%
Histidine 0.026mg 0.725mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0.005g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +553.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +2464.6%
Contains more WaterWater +175.3%
Contains more OtherOther +119.3%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +335.3%
Contains more Poly. FatPolyunsaturated fat +768.1%
Contains less Sat. FatSaturated fat -86.9%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.