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  6. Mayonnaise vs. Margarine

Mayonnaise vs. Margarine — In-Depth Nutrition Comparison

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Important differences between Mayonnaise and Margarine

  • Mayonnaise has more Vitamin K, and Polyunsaturated fat, however, Margarine has more Vitamin A RAE, Vitamin E , and Monounsaturated Fat.
  • Margarine's daily need coverage for Vitamin A RAE is 89% more.

The food varieties used in the comparison are Salad dressing, mayonnaise, regular and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Mayonnaise vs Margarine 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
8
:
2
Margarine
Margarine
Contains more Calcium +166.7%
Contains more Iron +250%
Contains more Phosphorus +320%
Contains more Potassium +11.1%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains more Magnesium +200%
Contains less Sodium -99.7%
Equal in Potassium - 18
Mayonnaise
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains more Calcium +166.7%
Contains more Iron +250%
Contains more Phosphorus +320%
Contains more Potassium +11.1%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains more Magnesium +200%
Contains less Sodium -99.7%
Equal in Potassium - 18

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
5
:
6
Margarine
Margarine
Contains more Vitamin D +∞%
Contains more Folate +400%
Contains more Vitamin B12 +20%
Contains more Vitamin K +75.3%
Contains more Vitamin A +5403.1%
Contains more Vitamin E +174.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +12.5%
Equal in Vitamin B1 - 0.01
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%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Contains more Vitamin D +∞%
Contains more Folate +400%
Contains more Vitamin B12 +20%
Contains more Vitamin K +75.3%
Contains more Vitamin A +5403.1%
Contains more Vitamin E +174.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +12.5%
Equal in Vitamin B1 - 0.01

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mayonnaise
Mayonnaise
3
:
2
Margarine
Margarine
Contains more Protein +500%
Contains more Water +31.1%
Contains more Carbs +22.8%
Equal in Fats - 80.71
Equal in Other - 1.91
Mayonnaise
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more Protein +500%
Contains more Water +31.1%
Contains more Carbs +22.8%
Equal in Fats - 80.71
Equal in Other - 1.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mayonnaise
Mayonnaise
2
:
1
Margarine
Margarine
Contains less Saturated Fat -23%
Contains more Polyunsaturated fat +83.9%
Contains more Monounsaturated Fat +130.8%
Mayonnaise
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -23%
Contains more Polyunsaturated fat +83.9%
Contains more Monounsaturated Fat +130.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mayonnaise Margarine Opinion
Net carbs 0.57g 0.7g Margarine
Protein 0.96g 0.16g Mayonnaise
Fats 74.85g 80.71g Margarine
Carbs 0.57g 0.7g Margarine
Calories 680kcal 717kcal Margarine
Fructose 0.05g Mayonnaise
Sugar 0.57g 0g Margarine
Calcium 8mg 3mg Mayonnaise
Iron 0.21mg 0.06mg Mayonnaise
Magnesium 1mg 3mg Margarine
Phosphorus 21mg 5mg Mayonnaise
Potassium 20mg 18mg Mayonnaise
Sodium 635mg 2mg Margarine
Zinc 0.15mg 0mg Mayonnaise
Copper 0.019mg 0mg Mayonnaise
Manganese 0.007mg Mayonnaise
Selenium 2.3µg 0µg Mayonnaise
Vitamin A 65IU 3577IU Margarine
Vitamin A RAE 16µg 819µg Margarine
Vitamin E 3.28mg 9mg Margarine
Vitamin D 7IU 0IU Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Vitamin C 0mg 0.2mg Margarine
Vitamin B1 0.01mg 0.01mg
Vitamin B2 0.019mg 0.037mg Margarine
Vitamin B3 0mg 0.023mg Margarine
Vitamin B5 0.172mg Mayonnaise
Vitamin B6 0.008mg 0.009mg Margarine
Folate 5µg 1µg Mayonnaise
Vitamin B12 0.12µg 0.1µg Mayonnaise
Vitamin K 163µg 93µg Mayonnaise
Tryptophan 0.017mg Mayonnaise
Threonine 0.055mg Mayonnaise
Isoleucine 0.065mg Mayonnaise
Leucine 0.095mg Mayonnaise
Lysine 0.072mg Mayonnaise
Methionine 0.035mg Mayonnaise
Phenylalanine 0.057mg Mayonnaise
Valine 0.074mg Mayonnaise
Histidine 0.026mg Mayonnaise
Cholesterol 42mg 0mg Margarine
Trans Fat 0.187g 14.89g Mayonnaise
Saturated Fat 11.703g 15.189g Mayonnaise
Omega-3 - DHA 0.005g 0g Mayonnaise
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 16.843g 38.877g Margarine
Polyunsaturated fat 44.69g 24.302g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g 21.522g 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 Margarine
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
55%
Margarine
Minerals Daily Need Coverage Score
13%
Mayonnaise
1%
Margarine

Comparison summary

Which food is richer in minerals?
Mayonnaise
Mayonnaise is relatively richer in minerals
Which food is lower in Saturated Fat?
Mayonnaise
Mayonnaise is lower in Saturated Fat (difference - 3.486g)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 633mg)
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 42mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 0)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.1)
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.