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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, vitamin E, and monounsaturated fat.
  • Margarine's daily need coverage for vitamin A is 70% 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.
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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more CalciumCalcium +166.7%
Contains more IronIron +250%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +320%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +200%
Contains less SodiumSodium -99.7%
~equal in Potassium ~18mg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +20%
Contains more Vitamin KVitamin K +75.3%
Contains more FolateFolate +400%
Contains more CholineCholine +175.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5018.8%
Contains more Vitamin EVitamin E +174.4%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +12.5%
~equal in Vitamin B1 ~0.01mg

All nutrients comparison - raw data values

Nutrient Mayonnaise Margarine DV% diff.
Polyunsaturated fat 44.69g 24.302g 136%
Vitamin A 16µg 819µg 89%
Vitamin K 163µg 93µg 58%
Monounsaturated fat 16.843g 38.877g 55%
Vitamin E 3.28mg 9mg 38%
Sodium 635mg 2mg 28%
Saturated fat 11.703g 15.189g 16%
Cholesterol 42mg 0mg 14%
Fats 74.85g 80.71g 9%
Selenium 2.3µg 0µg 4%
Choline 34.2mg 12.4mg 4%
Vitamin B5 0.172mg 3%
Calories 680kcal 717kcal 2%
Iron 0.21mg 0.06mg 2%
Copper 0.019mg 0mg 2%
Phosphorus 21mg 5mg 2%
Protein 0.96g 0.16g 2%
Folate 5µg 1µg 1%
Vitamin B12 0.12µg 0.1µg 1%
Vitamin B2 0.019mg 0.037mg 1%
Vitamin D 7IU 0IU 1%
Zinc 0.15mg 0mg 1%
Vitamin D 0.2µg 0µg 1%
Calcium 8mg 3mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0.57g 0.7g N/A
Carbs 0.57g 0.7g 0%
Magnesium 1mg 3mg 0%
Potassium 20mg 18mg 0%
Sugar 0.57g 0g N/A
Manganese 0.007mg 0%
Vitamin B1 0.01mg 0.01mg 0%
Vitamin B3 0mg 0.023mg 0%
Vitamin B6 0.008mg 0.009mg 0%
Trans fat 0.187g 14.89g N/A
Tryptophan 0.017mg 0%
Threonine 0.055mg 0%
Isoleucine 0.065mg 0%
Leucine 0.095mg 0%
Lysine 0.072mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.057mg 0%
Valine 0.074mg 0%
Histidine 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - DPA 0g 0.006g 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 21.522g 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
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 ProteinProtein +500%
Contains more WaterWater +31.1%
Contains more CarbsCarbs +22.8%
~equal in Fats ~80.71g
~equal in Other ~1.91g

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% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -23%
Contains more Poly. FatPolyunsaturated fat +83.9%
Contains more Mono. FatMonounsaturated fat +130.8%

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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. 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.