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Mayonnaise vs. Lettuce — In-Depth Nutrition Comparison

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How are Mayonnaise and Lettuce different?

  • Mayonnaise is richer in Vitamin K, and Vitamin E, while Lettuce is higher in Vitamin A, Manganese, Vitamin C, Folate, and Iron.
  • Mayonnaise covers your daily need of Saturated Fat 58% more than Lettuce.

Salad dressing, mayonnaise, regular and Lettuce, green leaf, raw types were used in this article.

Infographic

Mayonnaise vs Lettuce infographic
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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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more SeleniumSelenium +283.3%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +870%
Contains more IronIron +309.5%
Contains more CopperCopper +52.6%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +38.1%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +3471.4%

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% 3.9% 66% 6% 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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +1390.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +29.1%
Contains more CholineCholine +151.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11292.3%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +321.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +1025%
Contains more FolateFolate +660%

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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more FatsFats +49800%
Contains more OtherOther +207.8%
Contains more ProteinProtein +41.7%
Contains more CarbsCarbs +403.5%
Contains more WaterWater +338.7%

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
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated Fat +280616.7%
Contains more Poly. FatPolyunsaturated fat +54400%
Contains less Sat. FatSaturated Fat -99.8%

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
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +800%
Contains more FructoseFructose +760%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Lettuce
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mayonnaise Lettuce Opinion
Calories 680kcal 15kcal Mayonnaise
Protein 0.96g 1.36g Lettuce
Fats 74.85g 0.15g Mayonnaise
Vitamin C 0mg 9.2mg Lettuce
Net carbs 0.57g 1.57g Lettuce
Carbs 0.57g 2.87g Lettuce
Cholesterol 42mg 0mg Lettuce
Vitamin D 7IU 0IU Mayonnaise
Magnesium 1mg 13mg Lettuce
Calcium 8mg 36mg Lettuce
Potassium 20mg 194mg Lettuce
Iron 0.21mg 0.86mg Lettuce
Sugar 0.57g 0.78g Mayonnaise
Fiber 0g 1.3g Lettuce
Copper 0.019mg 0.029mg Lettuce
Zinc 0.15mg 0.18mg Lettuce
Phosphorus 21mg 29mg Lettuce
Sodium 635mg 28mg Lettuce
Vitamin A 65IU 7405IU Lettuce
Vitamin A 16µg 370µg Lettuce
Vitamin E 3.28mg 0.22mg Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Manganese 0.007mg 0.25mg Lettuce
Selenium 2.3µg 0.6µg Mayonnaise
Vitamin B1 0.01mg 0.07mg Lettuce
Vitamin B2 0.019mg 0.08mg Lettuce
Vitamin B3 0mg 0.375mg Lettuce
Vitamin B5 0.172mg 0.134mg Mayonnaise
Vitamin B6 0.008mg 0.09mg Lettuce
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg 126.3µg Mayonnaise
Folate 5µg 38µg Lettuce
Trans Fat 0.187g 0g Lettuce
Choline 34.2mg 13.6mg Mayonnaise
Saturated Fat 11.703g 0.02g Lettuce
Monounsaturated Fat 16.843g 0.006g Mayonnaise
Polyunsaturated fat 44.69g 0.082g Mayonnaise
Tryptophan 0.017mg 0.009mg Mayonnaise
Threonine 0.055mg 0.059mg Lettuce
Isoleucine 0.065mg 0.084mg Lettuce
Leucine 0.095mg 0.079mg Mayonnaise
Lysine 0.072mg 0.084mg Lettuce
Methionine 0.035mg 0.016mg Mayonnaise
Phenylalanine 0.057mg 0.055mg Mayonnaise
Valine 0.074mg 0.07mg Mayonnaise
Histidine 0.026mg 0.022mg Mayonnaise
Fructose 0.05g 0.43g Lettuce
Omega-3 - DHA 0.005g 0g Mayonnaise
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 Lettuce
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
69%
Lettuce
Minerals Daily Need Coverage Score
13%
Mayonnaise
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.21g)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 607mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 11.683g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.1)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.