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Mayonnaise vs Flax - In-Depth Nutrition Comparison

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A recap on differences between Mayonnaise and Flax

  • Mayonnaise has more Vitamin K, however Flax is higher in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron and Selenium.
  • Flax covers your daily Vitamin B1 needs 136% more than Mayonnaise.
  • Flax contains 38 times less Vitamin K than Mayonnaise. Mayonnaise contains 163µg of Vitamin K, while Flax contains 4.3µg.
  • Flax has less Saturated Fat.

Food varieties used in this article are Salad dressing, mayonnaise, regular and Seeds, flaxseed.

Infographic

Mayonnaise vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mayonnaise
Mayonnaise
0
:
8
Flax
Flax
Contains more Iron +2628.6%
Contains more Calcium +3087.5%
Contains more Potassium +3965%
Contains more Magnesium +39100%
Contains more Copper +6321.1%
Contains more Zinc +2793.3%
Contains more Phosphorus +2957.1%
Contains less Sodium -95.3%
Mayonnaise
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 3% 2% 1% 7% 5% 9% 83%
Flax
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +2628.6%
Contains more Calcium +3087.5%
Contains more Potassium +3965%
Contains more Magnesium +39100%
Contains more Copper +6321.1%
Contains more Zinc +2793.3%
Contains more Phosphorus +2957.1%
Contains less Sodium -95.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mayonnaise
Mayonnaise
5
:
7
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +958.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3690.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16340%
Contains more Vitamin B2 +747.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +472.7%
Contains more Vitamin B6 +5812.5%
Contains more Folate +1640%
Mayonnaise
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 4% 66% 6% 3% 5% 0% 11% 2% 15% 408% 4%
Flax
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin A +∞%
Contains more Vitamin E +958.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3690.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16340%
Contains more Vitamin B2 +747.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +472.7%
Contains more Vitamin B6 +5812.5%
Contains more Folate +1640%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
43
Mayonnaise
63
Flax
Mineral Summary Score
14
Mayonnaise
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Mayonnaise
110%
Flax
Carbohydrates
1%
Mayonnaise
29%
Flax
Fats
345%
Mayonnaise
195%
Flax

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mayonnaise Flax
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mayonnaise Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sugars?
Mayonnaise
Mayonnaise contains less Sugars (difference - 0.98g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 605mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 8.04g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mayonnaise Flax Opinion
Calories 680 534 Mayonnaise
Protein 0.96 18.29 Flax
Fats 74.85 42.16 Mayonnaise
Vitamin C 0 0.6 Flax
Carbs 0.57 28.88 Flax
Cholesterol 42 0 Flax
Vitamin D 7 0 Mayonnaise
Iron 0.21 5.73 Flax
Calcium 8 255 Flax
Potassium 20 813 Flax
Magnesium 1 392 Flax
Sugars 0.57 1.55 Mayonnaise
Fiber 0 27.3 Flax
Copper 0.019 1.22 Flax
Zinc 0.15 4.34 Flax
Starch
Phosphorus 21 642 Flax
Sodium 635 30 Flax
Vitamin A 65 0 Mayonnaise
Vitamin E 3.28 0.31 Mayonnaise
Vitamin D 0.2 0 Mayonnaise
Vitamin B1 0.01 1.644 Flax
Vitamin B2 0.019 0.161 Flax
Vitamin B3 0 3.08 Flax
Vitamin B5 0.172 0.985 Flax
Vitamin B6 0.008 0.473 Flax
Vitamin B12 0.12 0 Mayonnaise
Vitamin K 163 4.3 Mayonnaise
Folate 5 87 Flax
Trans Fat 0.187 Flax
Saturated Fat 11.703 3.663 Flax
Monounsaturated Fat 16.843 7.527 Mayonnaise
Polyunsaturated fat 44.69 28.73 Mayonnaise
Tryptophan 0.017 0.297 Flax
Threonine 0.055 0.766 Flax
Isoleucine 0.065 0.896 Flax
Leucine 0.095 1.235 Flax
Lysine 0.072 0.862 Flax
Methionine 0.035 0.37 Flax
Phenylalanine 0.057 0.957 Flax
Valine 0.074 1.072 Flax
Histidine 0.026 0.472 Flax
Fructose 0.05 0 Mayonnaise

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.